155 min

1.Weightlifting
A. Dip snatch + snatch below knee

B. Segmented snatch DL

2.Metcon
EMOM30
1) 12 cal bike
2) 7+5 CTB
3) rest
4) 12 cal bike
5) 8+6 HSPU abmat
6) rest

3.Accessory
- Hip thrust
- Hamstrings
- Bulgarian split squat
- Banded walk
- Bicep curl & press
- Abmat situps

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)

3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

Partner WOD
800m partner run
42 DL 80/60 kg
42 Bro burpees
400m partner run
30 DL 80/60kg
30 Bro burpees
200m partner run
18 DL 80/60kg
18 Bro burpees
Split DL reps as you see fit

Clean pull reps 5 4 3 2 1 increase weights go To 110% on clean max

Deadlift 5x6 @ 50-60-70-77-82

Three sets of:
Sumo Stiff-Leg Deadlift x 8 reps @ 01X1
(heavier than last week; stop lifting if you lose proper positioning)
Rest as needed

Raakarinnalleveto riipusta + Raakatyöntö tekniikkaa

Köysikiipeilytekniikkaa

Clean reps 5 4 3 2 1 increase weights

Learning the Snatch form and techniques. Starting with a tall snatch to muscle snatch , adding a squat. Mostly done with an empty 20 kg bar with a few added 10 kg reps at the end.