3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 50% of 1RM Snatch
• 2 reps at 65% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Pull-ups w/ extra weight

Kolmosia mahdollisimman ylös

A. Lämpö
3-4x (kevyt)
3 vetoa
3 voimatempaus taskulta
3 valakyykky
3 shots press

B. Työsarja 1
5x 1+1
Tempaus riipusta polven alta

C. Työsarja 2
5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot (raskas)
3x3

4 rounds for quality:
7 strict press 30kg
16kg kb gorilla row 10/10
20 abmat sit-ups

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

For time

• 50 box jumps
• 40-calorie Echo bike
• 30 deadlifts
• 40-calorie Echo bike
• 50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

5:00 BikeErg @ increasing pace
+
2 Rounds
3-5 Jefferson curls
5 Inchworms
5 Back support slide throughs
+
Build to workout weight for the Deadlift
* Practise fast burpees in sets of 5 and wall balls in sets of 8 between lifts
+
@ workout weight
3-2-1 Deadlifts
5-3-1 Bar-facing burpees
INTO
1:00 BikeErg @ 98-102%FTP20
200m Run
10 Wall balls
1:00 BikeErg @ 98-102%FTP20

Horizontal straight & bent arm strength complex – 2-3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

– Rest as needed between rounds –

2-3sets:

10-20 banded pull apart
10-20s L-hang