35+

Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps

5 ROUND OF:
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

AMRAP in 15 minutes:

4 Snatches 70/45kg
8 Box jumps 30/24”
12 CTB

3 kierrosta

30 kahvakuulaheilautusta
20 goblet kyykkyä
10 boxihyppyä
400 m juoksu

Choose ONE of the following sports

Swim 3-4 x 400m TT, recover 4:00-5:00
Bike 3-4 x 5k TT, recover 4:00-5:00
Run 3-4 x 800m TT, recover 4:00-5:00
Row 3-4 x 1k TT, recover 4:00-5:00

Snatch Balance, 3 waves

3@50%
2@60%
1@70%
3@55%
2@65%
1@75%
3@60%
2@70%
1@80%

Go Every 2:30

percentages of snatch

"15-12-9
Power Clean (60/40)
Plate Push Up (20/10)
""40 doubles to start and after each set of Push-ups"""

4 rounds of:
10 KB deadlifts
12 KB Gorilla rows
10 Arch rocks
12 Renegade rows
Rest

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, jerk-%, rest btw sets 2min

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FRONT SQUAT *tc 15-20min
5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

Choose ONE of the following sports

Swim : Repeat 75m, recover :30 until form/pace deteriorates

Bike : Repeat 800m, recover :30 until form/pace deteriorates

Run : Repeat 200m, recover :30 until form/pace deteriorates

Row :Repeat 250m, recover :30 until form/pace deteriorates

Ruck : Repeat 800m, recover :30 until form/pace deteriorates