A:
Non contact squat snatch + snatch pull
5x1+2 @60%

B:
Non contact snatch pull + power snatch + ohs
5x1 @heavy technical weight

1.) 2 Front squat
2.) 4 Back squat

@69%/Back squat 1RM

5 RFT
12 deadlifts 155/105
9 hang cleans
6 push press

A: E2,5M for 10min
x3 front squat @heavy weight

B: 8min emom
3x speed bs @light weight

C emom 18
Odd: Row @ moderate pace
Even: 5 Burpees Amrap DU

Lepoja

The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

Ilmakyykkytekniikka
Valakyykkytekniikka

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Deadlift 5 RM