A: No contact squat snatch + squat snatch 5x1 @80%

B: Power clean + push press up to heavy

C: Power clean + frontsquat + push jerk 3x1 @the max weight of "B" complex

AMRAP 20’
Thruster x20 (42.5kg)
Burpees over the bar x20
Pull ups x20

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

A: No hook no feet snatch doubles up to heavy

B: No contact squat clean + squat clean 3x1 @80%

C: split jerk practice from rack

Mobility for 30min

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Core:
20/leg hip flexor raises over kb
20 landmine twist
12 hanging cross knee raises
1min reverse plank hold with weight

600m run (together)

80m burpee broad jumps

80 box step overs

600m run (together)

200m farmers carry

50 pistol squat

600m run (together)

100 wallballs

100 partner sit-ups

A: Hip snatch pull + hang power snatch + power snatch 4x 3 light weight
B: Power snatch up to heavy doubles 3x2
C: Clean pull max.

3 rounds for quality

20 kneeling landmine twists
10+10 windmills
10+10 single leg hip thrusts

*rest as needed

20 min AMRAP

30 DU's
20 pull ups
10 HSPU

WU: 2x (Squat clean+hang squat clean+push jerk+split jerk) painot kevyet tekniikka edellä.

3x (5 clean+Front squat+jerk) 62% (jerk 1rm)
3x (3 clean+ Front squat+jerk) 70% (jerk 1rm)
2x (2 clean+jerk) 80% (jerk 1rm)