Muscle snatch 4 x 3
OHS 5 x 5 with rubber and weight
Snatch pull + hang snatch + snatch x 7
Snatch pull 4 x 3 (5 sec up and 5 sec down)

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

Strength: Front Squat 4x6
Push Press 4x6

WOD: Thrusters x10
Box jumps x10

5 Rounds for time

Burgenerlämmittely + tempauksen alkeet kepillä

Strength

Hang Snatch HS then 90% 80% 90%

Snatch Accessory Exercises

With a continuously running clock:
1 Burpee & 1 WBS in the first minute,
2 Burpees & 2 WBS in the second minute,
3 Burpees & 3 WBS in the third minute….

Alkuverryttely: 800m hölkkää + venyttelyt + 400m tavoitevauhdilla.

Lepo 3-5 minuuttia.

8 x 200m 4-7 sekuntia tavoitevauhtia kovempaa. Lepo 1:30.

Lepo 3 min

800m tavoitevauhdilla.

A.M.R.A.P. in 7' of:
1 Squat Clean 60 Kg - 1 Bar Facing Burpee; 2 Squat Cleans - 2 Bar Facing Burpees; 3 - 3...

Sali auki normaalisti, WOD tunnit Open tunteja

Pullups
76544

Bench
3x5+
35
40
45
Did 60
Tried 62.5 and failed

WOD
4 RFT
20 DB swings 16kg
20 situps
200m row
12:58