Weighted chin up 3x6

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

20 reps

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM

2x5x86
2x3x92
5x92

AMRAP25 with partner

10 sandbag over shoulder
20 burpees
25 cal row
40 sync wallball
20 pull-up
10 HSPU

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM