3x 2 Snatch Pull + 1 Snatch @70% (Go every 90sec)
3x 2 Snatch @75% (Go every 75sec)
5x 1 Snatch @75%+ (Go every 60sec)

Every 2.30min x 4
5-5-5-5 AHAFA

Huom!
Kaikki sarjat pitää olla raskaita, mutta teknisiä. Ei failureita!

10-12 x 90sec of work/ 90sec rest alternating

A)
6-8 c2b/ kipping pull up
15-20 wall ball
- rest of the time heavy db snatch (heavier than normally!)

B)
6-8 bodyweight dip
15-20 kb swing 24/16kg
- rest of the time bodyweight walking lunge

Advanced can do 3-5 bar mu and ring dips

Close-grip bench press
6 x 6, AHAFA

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Tempo and other info into comments

Push Press
X x 5

Start with the barbell in the front rack position. Do a small dip and drive the bar to straight arms. No dipping in the catch!

Post 5 heaviest successfull attempts.

Partner For time:

80 kbs@24/16kg
20 up&down
80 wallball
20 up&down
80cal machine
20 up&down
80 box jump over
20 up&down

AMRAP 6
3 Wall Walks
30 Double Unders
6 Burpee over DB
12 DB Snatches 22,5/15kg

Rest 3min

AMRAP 6
15/12 Cal
12 Toes-to-bar
9 Thrusters 42,5/30kg

7min
Leuanveto 1,2,3,4,…
Tuplanaruhyppy 10,20,30,40,…

4x4 80%

Front Squat 4x3 @85%+