Karjalan Kovin
Sali Kiinni

A:
snatch pull + hang power snatch + power snatch 5x1 @70% of power snatch

B:
Jerk dip&drive practice drills

C:
Split jerk from rack 8x2 @moderate weight, tecnique focus

For Time:
30 Overhead Squats 40/30kg
150 Double Unders
600m Run

Rest 2 Minutes

600m Run
150 Double Unders
30 Overhead Squats 40/30kg

Deadlift

6 x 6 @ 70 % +

Go Every 3:30

6*3 толч со ст 60% лучше швунг

5x 2 Hang power snatch + 2 Power snatch 50-60%

Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching own

Workout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters

-Rest 3 minutes-

7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 meters

Cool Down
Cadet lead PRT

6 x 8. alternating legs

Go every 3:00