15min:
3-pos snatch (high hang-hang-start) @50-65%

Huom! 15min aikaa harjoitella kolmen position tempausta.

For time:

400m run
20 hang power snatch@40/30kg
15 burpee over bar
20 hang power snatch@40/30kg
400m run
.
.
For time:

500/400m machine
20 hang power snatch@40/30kg
15 burpee over bar
20 hang power snatch@40/30kg
500/400m machine

Power clean & jerk waves
3/2/1 reps @70%+
3/2/1 reps @75%+
3/2/1 reps @80%+

Start every wave with bigger weight

E3MOM x6:
4 back squat @80% / ~1RM Front squat / RIR ~2
- samat painot kuin viimeksi kovalla viikolla, mutta pidemmät levot

Strength:
Back Squat
10x 3

“2min
(use the same load that used 28.1. for 5×5 back squat)

Karkeloitsijat:
5×3 Back squat (räjähtävä)
5×3 kipping pull-up / c2b (räjähtävä)

Find heavy 3rep weighted pull up in 10min

Scaled max reps body weight pull up

4 rounds

2,5min AMRAP
4 one arm DB devils´s press 22,5/15
20 double under
8/side russian twist
2min rest

Clean & Jerk
4x2 @65-75%
4x2 @75-82,5%
4x2 @82,5%+

E2M x 6

1 power snatch + 2 hang squat snatch @60-65%

Semi kevyet ja tekniset painot!

1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.

Scaled WOD
For load:
2-2-2-2-2
Clean and jerk
– Rest 3:00 between sets.