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

DE (dynamic effort) : Sumo Deadlift 9 sets x 1 rep @ 90% on 1:15

Maastaveto 6x3x70-80%
Pukkiveto 4x6-8 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
KapeaPenkki 5x5 (kevyt)

LADDER 15'
5 squat cleans @50/35
5 burpees jumping over the barbell
5 pull ups

50 minutes @ Easy Pace

6 Minutes Any Machine
3-4-5-6-7....WallWalks
20 Medball DeadBug
6 Minutes Any Machine
6 + 6 Pistols Squat on Box / Box Lowers
0:30 Band Assisted L-Sit

For time:
50 pull-ups
100 sit-ups
50 push-ups
100 squats

130 min
1.Gymnastics
A. Butterfly pull up practice
- 7 6 8 9 8 reps

Hard routine
2. Warm up & prep. for Winter war qualification event 4

3.Winter war qualification event 4
4 rounds for time:
20 CTB
20 BBJO
Time cap: 16 min
Result: 16.07
179/188

4.Strength
Tabata sets:
A. Banded lat pull apart
B. Banded triceps
C. Hollow hold
D. DB press
E. HS hold
F. Arch hold

TIRAGE LOURD D'ARRACHE
108% 3*4 REPS

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups