Build to heavy 3 rep of hang squat snatch in 15 minutes
goal is to get 5-7 sets. Goal would be go to about 75% of 1rm snatch.

rest 3-5 minutes before starting PC&PJ.

Every 2 min x 4
3 Power clean + 4 Front squat @55-65%

6 x alkavalla 90s
1 rinnalleveto + 2 työntö

EMOM 15

a ) Run 150m
b ) Plank Hold on Rings
c ) L- Sit Hold, 0:30

4 Rounds As super set
6 Sumo Deadlift, V1
8 Tempo Goblet squat (3030)
2 min rest

3 kierrosta laatuun keskittyen

15m amerikankarhukävely
5+5 kuubalainen punnerrus

A) max reps kipping pull up/c2b

• rest 2 min

B) 4 x E2MOM 50% of days max reps

A) max set of kipping HSPU

• rest 2 minutes

B) 4 x E2MOM 50% of days max reps

20 AMRAP:

5 bMU/5 jumping bMU/5 C2B+5 ring dips/5 pull-ups+5push-ups
10 hand alt. Devils presses
15 box over jumps
30 DU
15 T2B
10 KB swings 32/24
5 bMU

5 rounds for time:

8 snatch grip deadlift
6 squat snatch
4 OHS

(35/50 kg)

TC 14 min