2 rounds
1:30 cardio
5 inch worm
10 db snatches
10+10 strict db press (ight/moderate)
15 band pull aparts
5 reverse snow angels
:20-30 hanging

Boksiaskellus käsipainojen kanssa 4x12

2 min tauot.

EMOM 10
1 slow snatch DL + hang power snatch +hang squat snatch
@50-60 1RM snatch

-first snatch DL is really slow 3-5 sec, focus on keeping good posture and chest out.

E2MOM 5

5 Sumo DL 110/70
10 Bar over burpees
20 Box step up 24”/20”

5rds
5+5 DB/KB clean&jerk, 22,5/15 tai 20/16
10 T2B
50 DU, 100 SU

Every 3 minutes for 24 minutes (8 rounds)
5-8 reps of each movement :
toes to bars
burpee over bar
power snatches @30/42,5kg (max 60% of 1rm snatch)

3 rounds, every 3 minutes (9mins)
8-12 box jump
8-12 pull ups or jumping pull ups

rest about 2-3 min and switch stations

3 rounds, every 3 minutes (9mins)
12-15 calories of row
4-8 burpee over rower

Skill work - Rowing

Metcon (time)
500m Row

42-30-18 "pump" with partner
Double DB floor press
Barbell bicep curls
after each round both do 20 banded face pulls

For load 5 x 5 back squat. As heavy as possible.