Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

Strict Chin Ups

6 x 4 Go Every 3:00

Use band if needed or Weights

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Seinällä toispolviseisonnassa käden avaus & kierto
2. Lonkankoukistaja seinällä
3. Toispolviseisonnassa jalka sivulla - kierrot
4. AKK & kurotus vastakkaiseen jalkaan - jarruttava punnerrus - kobra

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
6 kcal laite
12 x tempaus vuorokäsin kp
24 x vuorikiipeilijä

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

1A) Weighted ring dips 3x2x75%
1B) Side to side push ups 3x6

4 sets × 5 reps

Go every 2:30

Five ones

Voit tehdä kehonpainolla tai ottaa lisäpainoksi käsipainot/kahvakuulat
4 kierrosta
30s./työ per jalka
30s./lepo

A: Standing hamstring curls 3set
B: Bench Press 5-3-1+
C: Weighted pull ups 3set
D: Incline DB Bench Press 2set
E: Cable OH triceps extensions 2set
F: Leg extensions 1xDrop set