WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + SN BALANCE
4[1+1+1]@light weight pal 2min

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PUSH PRESS + SPLIT JERK *rack
5[1+1]@up to medium weight pal 2min

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[2+2+2]@bb pal 1-2min

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POWER CLEAN + CLEAN + SPLIT JERK
4[1+1+1]@up to moderate weight pal 2min

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3-POSITION PAUSE SNATCH PULL *pause floor 2cm + knee + power position
3[2+1]@+5kg today best snatch pal 2min

1a) Tempaus lantiolta 3x5
1b) allemeno 3x5
1c) OHS 3x5
2) Tempaus 6x3x70%
3) Riipusta kyykkyyn 5x3x70%
4a) EK 3x2x85%
4b) GHD raise 3x3
4c) vauhditon 3-loikka 3x2

Etsi Thrusterin 1RM

6x
Start new every 6th minute

A) 1K Row
B) 1K SkiErg
C) 60/48 Cal Echo Bike / 2K BikeErg

A:
Hip snatch pull + hip muscle snatch + hip power snatch

B:
Tempo power snatch 6x3, increasing weight

Paritreeni

4 kierrosta

30 Abmat
10 leuka
20 wb
20 burbee
10 T2b/jalkojen nosto
20 punnerrus

Toistot saa jakaa parin kanssa miten haluaa.
Yksin tehtävänä puolet toistoista.

"Open 21.3 & 21.4"
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
- Time cap: 15 minutes

Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
- Time cap: 7 minutes

1. 45s Soutu
2. 50 Hyppynaru
3. 5/5m Askelkyykkykävely
4. 30m Farmari kävely
5. 30m Kelkka
6. 5/5 Sivulankku kierrolla
7. Lepo