1) monostructural
2) D-ball/med-ball over shoulder
3) rest

EMOM 8 minutes:
2 Hang Snatch

Same weight on all sets. Heavy reps, but no missed lifts!

With partner, complete the following for time:

60 box jump overs 60/50cm
40 squat snatches 50/35kg

50 synchro sit-ups
30 squat cleans 70/50kg

40 hand release push-ups (weighted)
20 squat snatches 50/35kg

30 pull-ups
10 squat cleans 70/50kg

TC: 35mins.

3 hengen ryhmissä

2x4min soutu+ 1min yleisliike, merkitse ylös soudettu matka ja cal sekä yleisliikkeet

3 hengen ryhmissä

3x500m soutu, merkitse ylös ajat ja soudetut cal (2min aikaraja/soutu)
soudun jälkeen 10+10 kahvakuula tempaus riipusta

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