9 x Deadlift (50% of snatch 1RM)
6 x Snatch (same weight as DL)
3 x OHS )same weight as DL)

In a team of two complete the following for time with only one working while the other rests:
Row 650 metres
42.5/30 kg thruster, 90 reps
Run 1000 metres
90 pull-ups
Row 1000 metres
90 burpees
Run 1000 metres

EMOM 20 min:
- 7 Wall Ball shots (9/6 Kgs).
- 5 Box jumps (24"/20").
- 7 Diamond push ups.

2 kiekkaa: akk etuperin 15m, takaperin takas, mittarimato x3, burpeex6, kyykkyhypyt rigin päähän, kyykkykävely takas, mittarimadot ja burpeet

5x65%, 5x75%, 5x85%+

Strength/Skill:

Upper Body Push and Pull Development

Workout of the Day:
Three times through:
Complete as many rounds as possible in 3 minutes of:
7 Shoulder to Overhead
7 Chest to Bar Pull Ups
rest 2 minutes and pick up next round where you left off

Hang snatch + snatch 6 x 2
Partner work out 8 min AMRAP snatch x 2 (35 kg/ 25 kg)
Snatch pull 4 x 3 (85 - 125 %)

Mid Line / sit ups challenge

Front squat 7-7-7-7-7 reps
Post loads to comments

AHAP (As Heavy As Possible)
Pull Ups
5-5-5-5-5 (Tempo 31X1)

Push Ups *
4x Max Reps (Tempo 40X2)

• Post push up results in your comments

Strength

Hang Snatch HS then 90% 80% 90%

Snatch Accessory Exercises