Total 105min
A. WU: 700m row, 3 rounds: 20 abs, 20 backs, mobility

B. Olympics
Tempauksen taitoharjoitteet 10-15min
EMOM for 10min
2 x high hang squat snatch
1. 15kg 2. 20kg 3. 20kg 4. 20kg 5. 22.5kg 6. 22.5kg 7. 22.5kg 8. 25kg 9. 25kg 10. 25kg

C. Strength, HBBS Wendler week 2
Narrow bench, Wendler week 2
Regular dips

D. Metcon 2000m row
8.30.3. avg. 2.07.6
avg/max HR 172/187

E. Post WO 3x10x15kg weighted sit ups with ls
500m row

Snatch tekniikka treeniä max 90% 1RM

For time:

Row 1500 m

Three rounds:

Front squat 35 reps @ 60 kg
Pull up 30 reps
Burpee 25 reps

Row 1500 m

Power snatch+2 hang p. snatch 5 sets
Snatch pull 5x3
Back squat 5x3

1 snatch EMOM for 15 minutes
(adjust weight as you go)
3 x 85#
7 x 95#
5 x 100#

Post
400 meter farmer's carry - 45# dumbells
Tabata sit-ups

30 strict pull-ups
50 push-ups
50 squats
50 sit-ups
25 dips
30 reps in squat machine 50kg
15 climb excersise
30 l-sit
25 KB Swings 24kg

Power Snatch 3×5 75%

3 rounds for time:
800m run
50 GH back extensions
50 GH sit ups

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

Shoulder press 5x5 @ 70%