4 sets of 2 no feet snatch @50-70%

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

Run

6 x 400m Rest 90sec ( rentoa kovaa, ei täysillä )

2 x 1000m Rest 2 - 3 min ( rentoa kovaa, ei taysillä )

5 серий
*5 ПСШНС 69%

*2-3-2-2-3 строгие до груди

3 rounds

500m row
21 kb swing
15 push ups
9 burbee over rower

Back squat 3-3-3+
Start @ moderate weight and add weight every set. Last set is an amrap with 3 as a minimum
+
12min amrap
4 DB Devil press
6 DB box step ups
8 TTB

3 серии.
*10/8 кал байк
*15/12 кал гребли
*15:15:15 бросков мяча 6/4. отдых 10 сек
-отдых 2 мин между сериями

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

A: Power snatch+ drop snatch+ squat snatch
B:Squat clean doubles
C: Pause Split jerk doubles from rack

Partner WOD igoyougo for 2 rds
100 burpees (min 3/ max 5)
200 Squats (5/10)
100 push ups (3/5)
200 lunges (6/10)
100 army curls (3/5)
200 jumping squats (10/20)
Timecap 60 min