3-4 rounds:

4min bike
3min row
2min ski

• pk vauhti

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.

3 x 8/2 min

4 RFT

15/12 Cal Ski
30m Front Rack Walking Lunges 42,5/30kg
15m Handstand Walk

TC 22

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
6 Ring Rows + 12 Hollow Rocks + 16 Reverse Lunges
2 Min Child´s Pose

Then...

1:00 Barbell Snatch Grip OH Hold
1:00 Glute Bridges Walkout

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

KB/DB snatch waves
3+3
2+2
1+1

4 rounds for time:
- 300 m Row
- 10 Push-ups
- 5 Bar Muscle-ups
Goal: Sub 10 min

Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 3 rep at 90% of 1RM