5 x 1 snatch complex

Squat snatch + hang squat snatch + over head squat

For time

50 DU
10 db snatch
50 DU
10 single arm db jerk
50 DU
10 devils press
50 DU
10 single arm db jerk
50 DU
10 db snatch
50 DU

Dumbells 22,5/15 kg

3-6-9-12-15-18-21-... (time cap 8 minutes)

Thrusters
Lateral Burpee Over the Bar

Teen female 20kg
Teen male 30kg
Sport female 30kg
Sport male 40kg
+35 female 30kg
+35 male 40kg
Elite female 40kg
Elite male 50kg

Deadlift 4x5

A1: Reverse farmer carry lunges 2x16@15kg dbs
A2: SA DB Shoulder press 2x5@20kg dbs
B1: lateral lunges 2x8@15kg db
B2: Push ups 2xMax 20-16

Bench press 4x5 @77,5%

Back squat 4x5 @77,5%

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

20kg kiekot jalkojen alla,punaset ohuet kumpparit molemmin puolin käsipainoihin kiinnitettynä. Jälkeen ghd hip extension 3x10.

140 min
Warm up for 20 min

1.HSW
- 15 m

2.BMU
- BMU x 15

3.BCTB
- Drills
- BFLY x 35
- BCTB x 25 (singles)

4.Front squat
- 5x5x62.5 kg

5.Deadlift
- 4x10x75 kg

6.Strength accessory
3 sets:
8 strict pull up
10 shoulder press - 27 kg