*tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

Chin up (weighted) 3 RM, then max reps without weight or thicker band

Rive
4 x 2+2
4 x 1+1

Work on your C&J Tech. 50% OF 1RM C&J
3 Position Clean;
Hip
Above the Knee
Starting Position

Skill: 5 mins working on partner assisted strict RMU

Wod: 30 min amrap
(relay style)
200m medball run
10 medball lunge@9/6
5 wall ball@9/6

Wod aims: Relay style - you go I go, go hard and fast all out effort ! If you can not perform unbroken and fast scale!!!

Rest Day
Yoga or Romwod or Mwod
Remember mobility, recovery, nutrition, and hydration are just as important as training! Get your mind right and keep your body at 110%

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH 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 *tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

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CLEAN + SPLIT JERK *tc 20min
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

7 MINS AMRAP
5 C&J
10 TTB
Rest 3mins

7MINS AMRAP
5 DEADLIFTS
10 PULLUPS
Rest 3mins

7MINS AMRAP
8 Burpees
16 sit ups

20-15-10 of:
Sumo deadlift high pull with Kettlebell 32/24kg
T2B

Maastaveto 3 x 10