21-15-9
True Push-Up (kahvakuulilla)
Ring Row
SDHP 40/25kg

tavoiteaika: 12min

7 min AMRAP:

5 Box jumps (60/50)
5 Wall ball
10 Box jumps (60/50)
10 Wall ball
15/15, 20/20…..

10Min EMOM:
Power Snatch + Overhead Squat x 2

2 Snatch pulls under the knee x 3 (Use 85-100% of 1RM snatch)

20 Pullup
30 pushup
40 situp
20 squat

5 Rounds
3 min. rest between rounds

21-15-9

Thruster (Rx:42.5/30kg)
Burpee over bar

for time

Hang snatch 3 x 1

5x vauhtipunnerrus nousevalla painolla
Emom 7 min
2 min tauko
10 x pistoolikyykky
10 x dippi
AMRAP 7 min

40m Resistband Run
8 x OHS 55-65%
12 x Push Up
4 Rounds
For Quality

Squat snatch