15-12-9 reps of
Power Snatch 50/35kg
Toes-to-bar

2 rounds
2:00 easy cardio machine
15 Air Squat
10 hanging scap retraction
5 Inchworm with push up
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar / knees to elbows
3 Burpee

In teams of 3 people
150 calories of rowing
120 wall ball shots
90 push ups
60 front racked lunges with 2x24/16 kg kb's
30 burpee pull ups

3 rounds of superset
3-5 weighted ring dips + 6-12 deficit push ups
rest 2-3 min

2 Sets
1:30 cardio machine
7 muscle snatch (empty bar)
7 snatch grip push press (behind the head)
7 Box Jump with Step Down (24/20)
7 Bird Dogs R/L
-into workout prep-
3 Sets
4 Power Snatch (climb to workout weight, and do last at least last round with workout weight)
4 Box jump overs @50/60cm

Use one or two kettlebell
hang snatch
hang clean&jerk

3 rounds 1 min work / 30sec rest
row or ski
ab or bike erg
burpee box step overs
Keep the working effort about 70-80%

For time:
21-15-9
Deadlifts @100/70kg
DB Walking Lunges @2x22,5/15kg (total reps)

TIME CAP = 10:00

Extra:
Banded pull through 3 x 25, rest 60s

6x 90s Pystypunnerrus maasta:

1) 3 50%
2) 3 55%
3) 2 60%
4) 2 65%
5) 1 70%
6) 1 75%

4x 2min ON 1min OFF

A)
10 Seinäpalloa
6 Leukaa

B)
6 Viivajuoksua
6 Punnerrusta