A. Muscle snatch
3 x 3 @ 35-45%,
Go every 90s.

B. 3 Position snatch (Above the knee, below the knee, floor)
6 x 1+1+1 @ 70+%,
Go every 90s.

C. Front squat + back squat
Go Every 3min
4 x 4 + 6-8 @ 75-80% 1RM Front squat

"Metcon (quality)

18 minutes for quality and minimum rest:
20 Calories bike erg
15 Russian twists
5 High box jumps
20 Jumping lunges
15 Russian twists
5 High box jumps

*Choose a moderate weight for russian twists. Use WB/KB/Plate."

15 Mins working on Ring MU techniques

For Time:
400 Meter Row, 40 Wallballs 9/6
400 Meter Row, 40 Power Snatches 30/20kg
400 Meter Row, 40 Pull-ups
400 Meter Row, 40 Overhead Squats 30/20kg
400 Meter Row, 40 Box Jumps
400 Meter Row, 40 Thrusters 30/20kg

MODIFICATIONS 400 METER ROW
• 400 Meter Run
• 400 Meter Ski Erg
• 25/18 Calorie Assault

“Damn Diane”
3 Rounds For Time:
15 Deadlifts @143/95kg
15 Strict Deficit Handstand Push-Ups 9/5cm

Time cap 12 min

” Rankel”

20 minutes AMRAP:

Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings
Run or row 200 meters

1) Strict pull ups 6-8-10-12, ME
2) weighted negatives 3x1x100%, tempo 5/10/5

EMOM 9
Snatch, start at about 65% and work up to a heavy.

Every 90s 5 rounds

C&J

EMOM 12
Min 1: 8-10 Push press from the floor (ei pudottelua) maksimipaino 45/30kg
Min 2: 12/9 cal Ski erg
Min 3: 12 Russian swings max 24/16kg
Min 4: 12 Abmat sit-ups