6 Rounds
Switch arm as needed
6x Kb Snatch
6x Kb Jerk
6x TGU

Ground-to-Overhead for time: 20 reps @ 80%.

• Calculate the weight from your heaviest set on the technique part.

In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

Allowed methods:
- power clean / clean + press (sp, pp, pj, sj)
- single clusters
- power snatch / snatch

5 kierrosta aikaa vastaan

7 varpaat tankoon
7 wall ball
7 burpee

Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks – begin around 65% of max PC&PJ and work to a 5RM for the day

Every 1:30 x 7

Tng Squat Snatch x 2, start 60%, build heavy
6 TTB

Practice muscle up

AMRAP 12 min

Row 250m
10 KB Snatch 16/12 kg
10 Pull-up
1min rest between rounds

Saturday

Push ups
Single leg raise sit ups
Russian KB swings
Reverse lunges
Speed rope single skip
250m run
Slam ball lift to shoulder squat

Run

200 metres moderate
300 metres fast 80%
100 metres moderate
200 metres moderate
300 metres fast 80%
100 metres run moderate

(Rest 3 mins between the sets)

Lämmöt 1x5, 1x4, 1x3, 1x2