-diffrent push jerk technique drills

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest

Voima
E3MOM, 3 rounds
6+6 box step up
(goblet)

WOD
8min amrap
2 push up
4 wall ball
6 WB ground to overhead

30min EMOM
1) Row
2) 5+5 DB Snatch
3) 10+10m Single Arm Farmers Carry

RUN easy pace 45min

On the 1:30 x 5 Sets:
1 Set of max reps Strict Handstand Push-ups

8 rft
45 double under
30 air squat
200m run

Takakyykky
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(24)
WRK :35 REST :25 x6
jump rope or double unders
v-ups
jing jang(5yd suicide)
russian twist

Finisher
1:00 child's pose
1:00 bf stretch