2 Rounds with empty barbell/light weight:
3 OHS + 3 Snatch balance
3 Snatch pull (slow) + 3 Hang muscle snatch
3 Hang power snatch + 3 High hang squat snatch

E1.30min x 6
1 Snatch pull
2 Hang squat snatch
1 OHS
@70-80% of 1RM snatch

5 kierrosta aikaa vastaan

• 12 push press (N 42,5kg / M 60kg)
• 20 boksihyppy (N 50cm / M 60cm)

WU: EMOM 5
5 TNG GTOH - light weight

EMOM 16
1) 6-8 tng power clean
2) 6-8 tng push jerk
3) 6-8 burpee over bar + 6-8 front squat
4) rest
@50/35kg

RPE 3-3.5

Huom!
Focus liikkeen taloudellisuudessa ja tekniikassa, joten valitse paino sen mukaan.

50 sit-ups
30 deadlifts (42,5/60 kg)

scaled WOD
3 rounds for time:
15 sit-ups
15 deadlifts

Squat Clean
4x4x70%
Lift Every 3min

Snatch technique

4x 3 muscle snatch + 3 OHS

easy&fast / not too heavy

3 Rounds for load and Quality
- 8/8 Back Rack Reverse Lunges
- 8-12 Pushups
- 8-12/side DB Bent over Rows

“Sky Hook”
3 rounds for time
20 hang power clean 40/30
20 front squats
20 push press

For time :

Row 500m

4rounds:

2,5min On/ 30s Off
1) bike
2) row
3) ski
4) echo

2min easy / 30s fast / 30s rest