Find heavy weight in Clean & Split jerk

For time :

14 Kettlebell Snatch ( floor ) 32/24kg
21 Pull-Ups
10 Kettlebell Snatch ( floor ) 32/24kg
15 CTB
6 Kettlebell Snatch ( floor ) 32/24kg
5 BMU

recovery week

WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec, sn-grip
3x2-3@barbell with banded & weight pal 2min

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SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3[1+2+2]@50-60% sn-% pal 2min

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PANDA CLEAN PULL + CLEAN + SPLIT JERK *both side
3[1+2+(1+1)]@50-60% jerk-% pal 2min

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CLEAN PULL + CLEAN PULL below knee
3[2+1]@+5kg today best jerk, pal 2min

AMRAP12
10 floor thruster+push up
10 v-up
10 plank walk outs
20 heel touches
20 flutter kicks

Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump, step down
24/30 calories of Cardio Machine
rest 1 min bwn sets, you go I go!

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Hip touches R/L
rest as needed

Luvassa pidempi hikijumppa :)
Selviää kun tiedetään monta osallistuu tunnille.

10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go ad heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-

1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
4 x 3 (95%)

Percentage from 1RM