Front Squat 12-10-8-6 reps (take the barbell from ground)

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

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CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

Max meters or cals in 30 minutes on the concept2 bike erg

2*2+2 @50%
2*2+2 @60%
2*2+1 @70%

2*2+2 @50%
4*2+2 @60%

For quality
30min

10 T2B
10 GHD
10 V-up
10 Bicycle crunch alt
10 Abmat
30s Straight arm plank
30s Side plank (left)
30s Side plank (right)

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

Run intervals

800m @ 5km pace, rest 3:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

600m @ 3-5km pace, rest 2:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

400m @ 3km pace, rest 1:30
400m @ 3km pace, rest 1:30
200m @ 1 mile pace

– Rest 3:00 before next set –

200m @ 1 mile pace, rest 1:00
400m @ 3km pace, rest 1:30
200m @ 1 mile pace