Tall snatch - build weight over the 4 sets
5 reps
4 reps
3 reps
2 reps

Power snatch
3 @ 70% of max snatch
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch push press
4 x 3 - build weight over the 4 sets

Back squat
5 x 5 @ 80% of max back squat

Optional accessories
3 SETS FOR QUALITY
10 Supinated chin up (weighted if needed)
10 Dumbbell flye
20 GHD sit ups

Situps x 20
Sumo high pull kahvakuulalla x 20
Hypyt x 10
-3 kierrosta

2 stopin kyykky 5x8x50%
-eli stoppi sekä ala-asennossa ja noin puolessa välissä

Penkki 4x5 (40-50-60-70%) 80% x amrap

Ojentajat taljassa/kumpparilla x 20
Vipunosto eteen levypainolla x 20
-5 kierrosta

Bench press 5 RM, then max reps @ 90 %

E3MOM x4:
6 tuck up / kipping k2e
8/5 cal row
12 s a. db stoh

Target: work 1:00-1:30 / interval

up
EMOM 6 @ increasing pace
1) Row
2) SkiErg
+
2 rounds
5 Inchworms
5m/side KB front rack duck walk
10 Hand to hand KB swings
+
2 rounds
5 Table top raises
5/side Single-leg DB snatch
10 Tension swings
+
3 rounds @ increasing pace and load
1 Wall walk
4 DB snatches
2 Ring muscle-ups
6 GHD sit-ups
8 Wall balls
60-seconds rest between rounds

10 t2b/ GHD
8 snatch
6 mb 30 kg/50 kg clean over shoulder
4 hspu
2 min break
4 hspu
6 mb 30 kg/50 clean over shoulder
8 snatch
10 t2b/ GHD
2 mun break
10 t2b/ GHD

8 rounds

EMOM x 10

3-10 push up

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15

Partner wod ( You GO, I GO )
2 sets of
5 mins of :
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg
Log your reps and the Goal is to achieve the same or more reps in the second set!