5 sets of:
3 Power Snatches + 2 OHS
Sets 1-2: @60% 1RM Power Snatch
Sets 3-4: @65%
Set 5: @70%
- Rest 2min btw sets

A) Turkish get up
Build up to a heavy single (15-16 mins)

B) AMRAP 15 mins
5 double KB clusters@2x24/16 kg
10 KB facing burpees
15 double KB swing
20 V sit ups
25 double KB deadlifts

Goal: 3+ rounds

ACCESSORY:
ABS
2-3 rounds
10 medball pike abs
20/20s sivulankku tähtipito
8 strict toes to bar

1) C2 bike 15-20 cal
2) Clean & Jerk 4-6 reps
3) C2 ski 10-15 cal
4) Wallball 15-20 reps
5) C2 row 15-20 cal
6) KBS 15-20 reps

Pace / RPE target 3-4/5

100-75-50
DU
21-15-9
dbl DB clean 12,5kg
V-ups
(10min cap)

Every 90 sec for 15 mins
1. 8 back squats 65% -> 60kg
2. 30sec low plank + 20sec low to high plann

AMRAP 6
2-4-6…
Hang snatches 30kg
Jumping lungees each leg so 4-8-12 etc.
T2B

Rest 2 min

Repeat in reverse for time (6min cap)

With partner for time

100 wall ball shots
100 box jump overs
100 db snatches
100 burpees to target

Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3