Da 1 a 10
Hang power snatch 35kg
Lateral bar burpees
Ttr
Dopo ogni serie 3 wall climb

Pystypynnerrus x5
Vatsat x15
Itseavustettavat leuat x10
Rengas vedot x3

Front squat 3x5 @65-75-85%

Amrap 8

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 8
12 shuttleruns
8 sit-ups
4 Strict TTB

Rest 1 minute

Amrap 6

9 Holowrocks
6 Mountain climbbers
3 Push-press

Rest 1 minute

Amrap 6
12 shuttleruns
8 sit-ups
4 Strict TTB

50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min

Grip strength at snatch form.
Should be able to lift double of your 1RM snatch.
Try ten lifts.

Pispalan portaat 310 askelta
Power clean 100 reps
Bench press DB 100 reps

20 MIN AMRAP

• 50 Double unders
• 10 OH walking lunges 1x22.5kg dumbbell
• 5 DB hang power cleans left 1x22.5kg dumbbell
• 5 DB Push press left 1x22.5kg dumbbell
• 5 DB hang power cleans right 1x22.5kg dumbbell
• 5 DB Push press right 1x22.5kg dumbbell
• 10 Pullups

Score is your total amount of reps

Backward stepping lunges 5 x 10

80 min

1.Weightlifting
A. Barbell drills

B. Hang power snatch to 5 kg plates
- 4x25 4x25 3x30 3x30

C. Power snatch
- 4x25 3x30 3x35 3x35

D. Snatch to 5 kg plates
- 3x20 3x25 3x25

E. Snatch

F. Snatch segmented pull 3x5
- 52.5 55 55 kg