Work up to heavy 2RM Front Squat
+
2x4 @85-90% of 2RM

On the minute for 15min
1. 1 snatch
2. 2 snatch
3. 3 snatch
@60-70% 1RM

Every 6min for 3 rounds
400/350m row
21 box jump 60/50
15 toes to bar
9 front squat 70/47,5

E2.30M x 4

12 alt front rack front step lunge
9 hang power clean
6 stoh

RPE 3-3.5

RX M: 45-50kg F: 30-35kg Scaled: M: 35-40kg F: 20-25kg

Valitse paino huomioiden rpe. Fokus liikkeiden taloudellisuudessa.

1 RM hang power snatch

2 rounds

4min AMRAP
6 deadlift 85/60
6 push-up
6 box jump 60/50
6 toes to bar

Rest 2min

4min AMRAP
Row / bike erg or echo bike for cal
(change erg for the second round)

Rest 2min

EMOM 20:
1. 5-10 strict t2b
2.10 alt. DKB suitcase reverse lunges @moderate
3. 8-10 feet elevated ring row
4. 30-40s du/su/crossover su
5. rest

strict t2b -> strict knee raises -> v-ups

5 sets of three position* power snatch - lisää painoa jokaiseen sarjaan - aloita tangosta.

*Polven päältä - polven alta - maasta.

E90S x 6, vaihda A&B:n välillä, tanko tulee ottaa maasta.

A: 5 TNG power snatches 70-90% of todays 2RM hang snatch

B: 4 snatch balances

3-5 rds:

10 hands on DB HSPU - legs on box
10 DB thrusters, easy weight
5-15 kipping HSPU
15s back facing HS hold.

Timecap: 15 min.