Do 3 tn’go power snatch every minute

Weighted chin up 3-3-2-3-3

150 min
Hard routine
Warm up for 10 min
1.WL
A. Every 3 minutes for 21 minutes:
Snatch + 2 Overhead squats
- Build to heavy

2.Conditioning
A. Every 2 minutes on the minute for 10 minutes:
Row 250/200m
10 Overhead squats - 35 kg

Rest as needed

B. For time:
21-15-9:
Deadlift (Challenging weight, but unbroken) - 67.5 kg
Box jumps
Time: 3.27

Rest as needed

C. For time (10 min cap):
15-12-9:
Devil's press 50/35 lbs > 30 lbs
Handstand push ups
Result: 8 HSPU @ round 12

3.Strength
A. 4 sets:
15 DB Lateral raises - 2.5 kg
12+12 DB Single arm row - 15 kg
10 Ring body saw
- Rest 90 s. between sets-

B. Double KB push press - 4 x 8 x 16 kg

C. Single arm KB strict press - 4 x 6 x 10 kg

D. DB press tabata - 15/10 lbs

E. Bicep curl tabata

9 rounds

9 dead lifts 80kg
2 muscle ups

then:
80 wall balls

Assarit

5 rounds for quality
8 (per hand) Alternating bend over dumbbell rows
8 dumbbel pull overs
8/8 kb bottom up press

170 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 6
- 2 swing + 1 MU + 1 HTR x 1
- 2 swing + 2 MU x 1
- Total of 9 MU

B. HS practice for 15 min

2.WL
A. Clean and jerk 1RM

B. Clean pull
4 x 3 @ 100-110% max CJ

3.Conditioning
A.10 min timecap:
40 Wallball
30 KB Swing 24 kg
20 Single arm DB Hang clean and jerks - 35 lbs
Max cal run - 76 cal (4.25-5.00 min/km)
HR 179/189

4.Accessory
A. Huoltava:
3 sets:
5+5 KB Bottom up press - 6 kg
5+5 KB Windmill - 6 kg
10+10 KB Single leg deadlift - 16 kg

Dead Lift heavy 3rep of today
+
60 cal row
40 Wall balls
20 HSPU

100 TRX Row
100 Air Squats
50 military press (dumbbell 12kg)
TRX plank
100 pushup
100 lunges
50 thruster (dumbbell 12kg)
100 one arm row 12kg

1,000m row (switch every 250m)
Then 2 rounds
20 burpees
30 wall balls
40 KB swings
50 box jumps
100 sit ups
20 cals on ski erg
*remaining time max meters on row

Clean & Jerk, six 2+1s.