3 rds

400m run

20 Hang DB snatches alternating hands

-paino jota pystyy liikuttamaan mukavasti
-TC:13 min

4 Rounds for Time

15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

Alternate;
1. 10m handstand walk
2. 6/6 hang KB snatch 24/16kg
3. 10 Strict T2B
4. 2 rope climbs ( scale to 5 strict pull ups)

Back Squat

3x5

Rest as needed.
RPE 4 (2-4 reps in the tank)

1min Wall Ball 9/6kg
1min Heavy Kettlebell swing
1min Box Jump 50/40cm
1min Push Press 35/25kg
1min Row/Bike (calories)
1min Break
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Snatch technique

5 x 2 , slow to the hip, speed from the hip

C&J 3 reps x 4 sets

rest 2 min between the sets

Set #1: V3

Set #2: V2

Set #3: V1-V*

Set #4: V1-V*

-korotellen ylöspäin ja vikat 1-2 sarjaa V*

-ei tartte olla tng voi pudottaa välissä

Snatch 3 reps x 4 sets

rest 2 min between the sets

set #1: V3

Set #2: V2

set #3: V1-V*

Set #4: V1-V*

-korotellen ylöspäin ja vikat 1-2 sarjaa V*

-ei tartte olla tng voi pudottaa välissä

WEIGHTLIFTING

1 Power Snatch every 30sec for 5min

RPE 3, keep it light and fast!

"Hammer"

Five rounds of:

60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round

Post result each round