Technique
5 muscle snatch
5 snatch drop
5 OHS

Find max weight for 3 rep squatch

Then

Every 2.5min
3 snatch
3 high box jump

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses
8 sumo deadlift high pulls
12 front squats

♀ 55 lb. ♂ 75 lb.

10x1 heavy squat clean every 1min

Front squat 2x5

EMOM for 15:00
3 power cleans 135/95
6 front squats
15 dubs/30 singles

*reps should be done unbroken each minute.

*if cannot complete within the minute scale weight first and then reps

Amrap 3'
2 ring mu
25 Ft dual dumbell front rack walking lunge
Rest 1'
Amrap 3'
2 ring mu
25 Ft Single dumbell oh walking lunge
X 2 sets
Dumbell 24kg

Maksimi määrä sitä ittee

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

EMOM, 3 rounds

12 deadlift petankkikuulapakkauksella
10m lunge rautakanki niskan takana
10m cossack squat
8 burpee

AM: 40 min
60 s. run/60 s. walk
HR 123/162
5.75 km

PM: 140 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 34

2.WL
A. EMOM10
2 Snatch
%
1-4 minutes: 70-75% - 41
6-7 minutes: 75-80% - 44
8-10 minutes: Build up to heavy double - 46 48 50

3.Strength
3 sets of:
5+5 Walking front rack lunges - 57.5 kg
New set every 3 minutes

4.Accessory
EMOM9
1. 5+5 Side plank + rotation with DB - 2 kg
2. 5s L-hang + 5 Strict toes to bar + 5s tuck-hang
3. 4 TNG snatch grip deadlift x 85-90% snatch 1RM - 50 kg