split jerk from the rack 3-5 x 5. All the working sets are those above 75 %. The heavier you go the less sets you do.

Snatch 1 rep EMOM 20
@70 %

-squat snatch
-beginners 3 reps power snatch

4 rds for time with quality
9 Power snatches 35/25kg
9 lateral burpees over the barbell
rest 30 sec

TC:10 min

4 rds
Chest to ring pull ups 5 reps 2 sec pause at top
rest 30 sec
KB march 20 reps + 20 m single arm KB farmers carry / side
rest 1 min

-muokkaukset tähän, barbell row pausella ylhäällä tai sitten todella haastava Ring row.

2 rounds

2 min max distance handstand walk
1 min rest
2 min max reps alternate leg pistol squats
1 min rest
2 min max reps HSPU
1 min rest
2 min max reps box over burpees
1 min rest

Scale HS walk to wall walk and HSPU to the box

Build to heavy set of 3 reps in 10 minutes

Weightlifting
Every 1,5 min for 15 minutes (10 sets)
3-position squat snatch @ 50-80%
(mid thigh, knee and floor)

4 rds for quality
Deadlift 12 reps @50-60% 1RM
rest 30
Strict press 12 reps V*
rest 1 min

Every 90 sec x 6 sets

Clean pull
Power Clean
Squat clean
Push jerk
Split jerk

-korkeintaan 50% 1 RM C&J

-koko complexi läpi UB TNG tyyliin

Snatch balance 3-3-2-2-1-1

-Build up across the sets.
-focus on speed.