3 sets of touch n go lifting :
4 power snatches @40-50%
3 power snatches @50-60%
2 power snatches @60-70%
1 power snatch @70-80%
rest 2-3 min and repeat.

3 Rounds for time:

400m Row
30 OHS (30/20kg)
21 Pull-up

TC 15min

Deadlift

6 x 3 x 65 - 75 %

3 sec pull, 2 sec down

SO 2:30

Omatoimi:

Kolmen sekunnin nostotyö ja kahden sekunin lasku.
Kuormittaa paljon enemmän kuin normaalilla nopeudella tehty maastaveto.

Team of 3 person for time (timelimit 12 min):
30 KB swing
30 T2B/Knees to elbow
30 pull up

Build up to 75% then.
10x1 with minimal rest.

So 10 heavy singles with short rest! No fails

Strength (load)

6 sets of 3 front squats. AHAP. Lift every 3:00.

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

27-21-15-9
OHS 40/30kg
15-12-9-6
ttb

*
Fitness
27-21-15-9
front squat 40/30kg
15-12-9-6
leg raises

Etukyykky 5x3 1s paussilla, kevyt paino

2 min tauot, samat painot

00:00
15-12-9
hang power clean
push jerk @50/35kg

08:00
15-12-9
hang power clean
push jerk @50/35kg

(Time cap 5min)

"Nate"

AMRAP in 20 minutes (Rounds + Reps)

2 Ring Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)