4 rounds:

10+10 DB press
5-10 pull up/ring row
10 leg lifts
-rest 1-2 min between rounds-

155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg

10 min AMRAP
15 med ball cleans (9/6kg)
10 TTB

10 sets: Add loading after 2 sets
and last lifts with RPE 4 to 4+

Hang Panda Pull (above the
knee) + Hang Power Snatch +
Hang Squat Snatch.

With the first 1-4 sets, do one
OHS after the hang squat
snatch. Use straps if needed.
Add 2,5-5% compared to
last week.

Every 2min for 3 sets of each:
4 squat snatch @50% of 1rm
3 squat snatch @65-70% of 1rm
2 squat snatch @75-85% of 1rm

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation + echo

A1) Tempauksen high pull riipusta 5x2
A2) tepmaus riipusta 5x2

For time:
6 Rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap: 20 min

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank