Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

PIKKU JUMPPAAA 🤭

FOR TIME:
40 box jump overs @60cm
20 thruster @42.5kg

rest 2min

3 rounds:
17 t2b
10 front squat @42.5kg

E3MOM for 12 min:

15 cal echo bike
40 m heavy sled push

Q7AV

3x500m högt tempo

3 Rounds for time
800m run
10 Shoulder to overheads 40kg
10 T2Bs

TC 20

Part A).
Skill Primer
Dip Muscle Snatch & Snatch Balance w/Pause
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch Deadlift, Power Position Snatch & Hang Snatch
(8 sets x 1+1+1 / 55%-65% / 0:05 from floor to hips)

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E3MOM 5-8 rounds
1) 5-20m hs walk / scaled2-4 wall walk
* remaining time easy bike
2) 60m kb front rack carry
* remaining time easy bike

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

3x 12' AMRAP, 3' rest w. partner

AMRAP 1 - pull
250m row
20 pull up
20 syncro renegade row w. clapping @2x22.5/15kg

AMRAP 2 - push
20 dbl DB push press @2x22.5/15kg
20 HR push up
20m partner wheelbarrow walk

AMRAP 3 - leg burner

20 steps walking lunges
20 partner wall ball
20m partner carry

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

Emomx8

Minuutit 1,3,5,7
1 power snatch

Minuutit 2,4,6,8
1 squat snatch

@70-80% of 1RM (squat) snatch

• hyvii terävii nostoja