5-10-15: bar over head-dead lift, standing box (45kg)

6min AMRAP

3 1-Arm (RT) KB Snatches (70/53)

12 Diamond Pushups

3 1-Arm (LT) KB Snatches (70/53)

12 DU

3 Rounds of:

30 Double-unders
21 CTB Pull-ups
30 Double-unders
5 Shoulder to OH 225/135

4 kierrosta aikaa vastaan

5 rinnallevetoa riipusta
10 boxihyppyä
5 sumodeadlifthighpull
10 boxihyppyä
1 min lepo

AMRAP 10 Minutes:

20 Pistols
30 Deadlifts 225/155/95
Partners divide the reps however desired.

Rest 5 minutes, then…

AMRAP 10 Minutes:
10 Power Cleans 115/75/45
5 Handstand Push-Ups

Partners alternate full rounds.

Rest 5 minutes, then…
For Time:
800m Partner Run
80 Front Squats 115/75/45

The Deadlifts in the first workout should be medium-heavy and definitely broken up. Scale the Pistols to 2x Forward Lunges as needed. The Power Cleans in the 2nd workout should be light and unbroken on the fast end. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed. On the 3rd workout, both partners must be back from the run before any Front Squat reps count. Break up the Front Squats however desired.
Post rounds, reps (or time), Rx, and partner for each workout.

200 juoksu
10 dippi
15 maastaveto oma paino
20 min AMRAP

Pysäytysetukyykkyi 8 x 2

Vuorotellen 3+3 tempaus kahvakuulalla sekä 3 x selkärolli kuulalla, välissä juostaan 40m sprintti
3min tauko
sama uudestaan

Back Squat
warm up-
35% x 5
45% x 5
55% x 5
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65% x 3
75% x 3
85% x 3+
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For time
500mt. Corsa
30 Snatch anystyle 50/35kg.
500mt. Corsa
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Cool down: Stretching

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 DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed