3 x 15 ( kaikkia kolme kiekkaa, super setti)
GHD/ T2B/Kipping pull up

3 x per puoli
Db snatch L 8 + L hang clean 15 kg
Db snatch R 8 + R hang clean

200 du
20 kbs (24kg)
10 hspu
150 du
20 kbs
10 hspu
100 du
20 kbs
10 hspu
50 du
20 kbs
10 hspu

E90s x15:
a) 3 power snatch + 3-6 bar over burpee
b) 3 power snatch + 3-6 high box jump (75/60)
c) 3 power snatch + 4-8 cal machine

Target: Snatches either TnG or fast DnG, work ~45s.

Expect some thrusters!

AMRAP4
run 200m
10 burpee box jumps
max calories bike erg

AMRAP4
run 200m
15 wallballs
max calories row

rest 2:00 between amraps

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

Every 2min 6 rounds Snatches 80% -> 105%

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

RestDay!

-2-3 wall walk
-12-15 kipping leg raise
-15/12cal row OR 12/10cal ski
-40s plank