Paikkojen availut 5 min

Warm-up 00:30 / 00:30 x 9
1) Snatch lift-off
2) Hang muscle Snatch / Hang power snatch / Hang squat snatch
3) Press btn (snatch grip) / FS /Snatch balance

EMOM 9 min (light to mod):
4 sets: 3 Power snatch
1 set rest
4 sets: 2 Squat snatch

Every 2,5 mins x 5 (mod to heavy):
1 Squat snatch (merkkaa painot)

For Time:
5 RNDS:
3 snatch (42,5 kg)
3 burpee over bar

5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups
Goal: 9 min.

EMOM12:
1: :40 Dead Hang
2: :20 Ring Dip Bottom Hold
3: :40 Sandbag Bearhug Hold 60/40kg
4: 12 Double DB French Presses (Lying French Press)

Rive ja työntö

Squat clean every 2min 1 x 10

Front squat

Warm up
3*60%
3*65%

3*70% x6

8'AMRAP
10 steps walking lunges
10 alt. DB snatch @22.5/15kg
10 push up

plank + side plank TABATA

10' EMOM
1: 10 wall ball
2: 5/5 gorilla row

Squat Clean

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle clean
2 power clean
2 front squat

E2mom 10 @ 40-60%
1 power clean pause at receive
1 front squat w/ 3sec pause at bottom
1 high recived squat clean

20 min @65%->
1 Squat Clean

5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä