Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

5 x 8

Keep good form

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

6 sets of Power Snatches
Set 1: 3 @72%
Set 2: 2 @75%
Set 3: 1 @77%
Set 4: 3 @75%
Set 5: 2 @77%
Set 6: 1 @80%
- 2min Rest btw sets

Speed work, rest at least 2 min between sets
A1) hang power snatch 3x4x60%
A2) hops 3x10m
A3) drop jumps 3x4
A4) jumping push ups 3x5

With a partner, ygoigo:
5 wb
10 ring row
400m echo/ 200m row
vaihto kokonaisen kierroksen jälkeen, 4 kierrosta/kaveri

AMRAP 20' "Helen" -
goal: 5+ rounds
You GO, I GO
400m Run (500m Ski or Row/1000m Bike erg)
21 USA Swing @24/16kg
12 Pull up

Rest 3'

AMRAP 10': one person completes a full round unbroken of:
10m Double KB Overhead Carry
20m Double KB Front Rack Carry
30m Farmer's Carry
@2×16/12kg
Goal: 8+ rounds

Rest 2'
Synchronised Tabata Burpee (8×20" on - 10" off)
Goal: 35+ total burpees

Emom 10min
10 bux jumps / emom
Total 100 box jumbs
M61cm / F51cm