Weightlifting - Strength (load)

Find your max power snatch + overhead squat + squat snatch of the day in 15 minutes
After this, 3 sets @ 90%

Accessory:
EMOM for 10 minutes of:

6-10 Toes to bar or GHD sit-ups

3 x 10 min emom, rest 1 min between emoms. Keep intensity semi low. Scale reps if needed.

10 min emom
odd: 15/12 cal row
even: 5 burpee box jump

10 min emom
odd: 30 double unders
even: 15 abmat situps

10 min emom
odd: 12 wall ball 9/6 kg
even: 5 strict toes to bar

Tempo Back squat
5x6 reps V1
-3 sec tempo down
-sama paino joka sarjaan

6 rounds for time

In turns,

5 power cleans, increasing weight
8 box over burpees

Each partner does 6 rounds. Other one rests while other one does the work.

Your clean starting weight is 70 % of your 3 RM of the day. Increase the weight each round as much as you like. Your score is the total kgs lifted during the workout with your partner (2partners x 6rounds x 5reps x kgs), while the time is recorded on the comments, too! There is TC to this workout, 12 minutes.

3-6-9…
medball squat clean,
Sit-ups

Every 2 minutes

Push Press 3 x 3 reps @85%

AMRAP 8

15 box jumps
5 deadlift 110/75kg
20 sit ups

Hang Snatch
10 x 2 @ 65+ - 85%
Go every 90s.

If you are not familiar with Snatch, you can go eith hang power snatch. If so click here to enter your result.

Deadlift

1x3@80%
1x3@85%
1x3@90%
2x3@92-95%

SO 3:00

In pairs ygig: switch after each full round
10/10 bent over dB row 22.5.15
20 Shoulder Press 20/15kg

Post total rounds