A,
Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Each for time:
Row: 5x 750 m

Rest 3 mins between efforts.

Goal: Consistency Across All Sets

C,
Complete as many rounds as possible in 8 mins of:
Yoke Carry 15m
1 Handstand Walks 7,5m
Yoke Carry, 15m
2 Handstand Walks 7,5m
Yoke Carry, 15m
3 Handstand Walks 7,5m
...
Continue adding 1 Handstand Walk rep each round until time expires.

Rest day - what did you do?

Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.

2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg

3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg

Power Snatch for load:
#1: 10 reps

Some Core and Upperback training with the equipments you have.
Example 4-6 set of :
Ab Wheel Roll Outs / V-Ups + single arm db/kb row or bedsheet rows.
OR if have pull up bar / dip place some supersets training of them .

Then

Easy Pace Cardio work for 45-55 minutes
Ski, Bike, Run, Row, Ice hockey/skating .. etc.
or
mix of something like
2 sets
10-15 minutes of bike
10-15 minutes of run

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min tricep strech

EMOM 16
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)
3. 8-10 + 8-10 one arm KB row
4. 14-20 plank shoulder taps

AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score : Total Calories

10 min, 3 etukyykkyä alkavalla minuutilla

Amrap 8 mins
2-4-6-8-10…
Kb overhead Lunge @24/16kg
After each set 30 Double under, start with Double under!

3 min rest

Amrap 8 mins
2-4-6-8-10…
Cal row
After each set 5 devil press @2x22,5/15kg
Start with devil press!
3 mins rest

Amrap 8 mins
2-4-6-8-10…
Wall ball@9/6kg
After each set 1 wall walk
Start with wall walk!

Split the Team into 3 groups and rotate through each station once!