5 x 3-position snatch, 70-75 %

-high hang, low hang, floor,

15 minutes for quality:

5 Db bench press@Heavy, but fast
20 pull apart
20 Sit ups

Back squat
1-1-1-1 @90%
-follow the %

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 kb swings
10 barbell back squats

10-1 Bar over burpee
1-10 STOH 60/40

3 rounds for quality
8+8 lateral box step up (control balance/tempo)
8+8 half kneeling db press
8-12 strict toes to bars
rest as needed

10 Alternating dumbbell snatch
10 Burpee
20 Alternating dumbbell snatch
10 Burpee
30 Alternating dumbbell snatch
10 Burpee
40 Alternating dumbbell snatch
10 Burpee

For time, 12min time gap

3 kierrosta

10 kyynärlankusta punnerruksen yläasentoon
1min sivulankku
1min kahvipannutaivutus kahvakuulalla
10 etunojapunnerrus kuminauhavastuksella

Pause Deadlift
5-4-4-3

-short pause on below the knee on concentric phase for every rep.

3 rds with partner

40/34 cals Bike
30 WB shots
20 Kipping pull-ups

L2: C2B

TC: 17 min