1RM Snatch in 7min

Rest 3min

9-7-5

Power Snatch 60/40kg
Box over Burpee

Target <5min

Rest 3min

15-12-9

Power Clean 60/40kg
HSPU

Target <5min

Rest 3min

21-15-9

Assault kcal
Row kcal

Target <7min

Start the 7min snatch part with an empty barbell. Snatch can be done anyhow.
If you snatch more than 90/70kg load the bar 70/50 for the metcon.

Hit each part hard! Scale if needed.

3 RFT:
50 Air squat
7 MU
10 H.P.Clean (60/42.5)

(Time cap: 15min)

Compelete as many reps as possible in 11 minutes of:
15 Toes to bar
10 Deadlift 52,5kg/35kg
5 squat clean 52,5kg/35kg

30min EMOM:

1) Run/Row/Assault/Burpee/DU..
2) 5 Squat Snatch
3) rest

Ohje: Tee harjoitus tasaisella tahdilla. Ensimmäisellä minuutilla jotain monotonista, kuten soutu, juoksu, burpee, DU jne. Toisella minuutilla tee 5 tempausta kyykkyyn. Kolmas minuutti on kokonaan lepoa. Valitse taakka päivän kunnon mukaan.

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Midline work of your choice

Skillday

Work your Gymnastic weakness for 20min.

Ohje: harjoittele jotain kehonpainoliikettä 20min ajan.

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3-5 rounds for Quality:

1) Squat Flow x3
2) 10+10 Man Makers
3) 10m Lateral Lunge
4) Banded Lunges with 10sec hold
5) 5-10 Banded SOTS Press

Ohje: Tee 3-5 kierrosta, laatuun keskittyen. Skaalaa tarvittaessa toistomääriä. Lepää tarvittava aika liikkeiden välillä

3-5 rounds for quality

10 wallwalk (PEP)
10 seconds L-sit hold
7 L-sit / tuck to standing press of parallets or from a box
7 inchworms with 5 sec hold !

Standing press

5 rounds for time.
Run 800 meters
24/16kg kettlebell swing, 30 reps
40 push ups

TC 40 min.

30min EMOM
12 x Box jumps
8 x TTB (sub knees to elbows or 12 x leg raises)
4 x KB Clean and press per hand (alternate hand on every minute)

35min AMRAP:
1-2 Rope Climb,
5-20 parallette push-ups,
Pistol Squat,
Hollow Rock

Back squat
60% x 8
65% x 8
70% x 6
75% x 6