snatch
- find 1RM

15x
1 Clean & Jerk
Go every 45sec

Keep them between 70-80%, focus on technique

With a Partner

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Burpee to Target

Heavy Thrusters

5-5-5-3-3-1-1-1

Add more weight after good lift!

Send off 2:30

E2M x 6

1 c&J Up to 1RM.

Start 70-75% of 1RM. Nousu päivän tekniseen maximiin.

E2M x 4

5 thruster V.2-3

Keskiraskas paino huomioiden toistoreservi. Suuntaa antava paino on noin 45-55% of 1rm c&j. Ota tanko räkistä.

1min on / 1min off for 5 rounds
2 wall walk
6 one arm DB hang clean 30/22,5
AMRAP burpee over DB

5 rounds for time:
15/13 Cal row / bike erg/ski erg
15 Box jump overs
15 Wall ball shots
Rest 1 minute

Timecap 24 minutes

E2MOM

4 x 2 Weighted chest to bar

5x5 Pause Front Squats (2 sec pause at bottom)

Rest about 2-3min between
Keep them explosive from bottom, don’t go to failure