Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

Power

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

• 3min: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 3 rds:
  6 One leg deadlift
  6 Shoulder press / Push press / Split jerk
  6 Reverse lunge

• Mobility...

• Work on: Split jerk

10 Min AMRAP
60 Single Under
40 m Farmers Carry @24/16kg
20 Russian KBS @24/16kg

3 rounds

3 rope climb
6 db push press
9 push ups
12 db snatches

Then

30 ghd sit ups
30abmat situps
30 hollow rocks

1-3 rope climbs
60s DU practice
1-3 HSPU

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)