5 Sets @ 70-80% effort

20/15 Cal Row
10 DB snatch 22,5/15kg
10 T2B
50 DU
-Rest 2min-

TC 40min

harjoittele mu progressioita

40-30-20:

• kettlebell swings 24/16kg
• box jumps
• abmat sit-ups

• Snatch pull
• Power Snatch
• Squat Snatch

@ up to 65% 1RTM

THEN

Every 3 min x 5
2 x Power snatch +1 x Squat Snatch + 3 x High Box Jumps

@ 65% 1RTM

1. 8-14 Pistols Alternating Legs ( Scale with box if needed)
2. 8-14 Pull Ups

14 Min EMOM Alternate between;

1. 6-8 Push Press
2. 10 Pull Ups

1) 2 Power Clean
2) 3 Power Clean
3) 4 Power Clean

@70% of 1RM Pwr Clean

5 rounds:

• 5 snatch 60/40kg
• 10 bar over burpee
• 20 kb swing 32/24kg
• rest 1min

3-4 rounds, tempo 3101

• 10-15 push up
• 60sec rest
• 10-15 single arm dumbbell row
• 60sec rest

amrap 1: toes to bar
amrap 2: kbs (eye) 32/24
amrap 3: burpees