Snatch Combo

8 x (2x hang power snatch + 1 x squat snatch)

3 rounds

5 strict toes to bar
5 strict diagonal toes to bar (L)
5 strict diagonal toes to bar (R)
2 min rest
5 Hip snatch (50 % of snatch)
5 Snatch Balance
5 OHS
2 min rest

EMOM 6
1 min : max reps HSPU
2 min : max reps Sprints

rest 2 min

EMOM 6
1 min : max reps sprints
2 min : max reps kb swing 24/16kg (american)

Sprint x 10

SO 2:00

Are you Fast?

5x5 (@78%)
Rest 3min btw sets.

Overhead Squat

4x6@30-50% back squat

SO 2:00

U break it u buy it

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

21-15-9 or 15-12-9 reps of :
KB swings @ 24/16 kg
Wall ball shots
rest always 20-40 sec before doing next movement. So you dont go all out.

1-5 Bar Muscle-up,
10m Seal walk,
8+8 Banded bulgarian split squat,
30-50 DU,
Lunge Press 6+6

2 sets of 15-20 reps @ medium weight.
Ota n.10 tuntumatoistoa alle ennen varsinaisia työsarjoja.