Working 15 minutes :

Mid Tight Power Snatch + Mid Tight Squat Snatch

EMOM10
burbee box jump overs and tng power snatches

Odd min: 8 burbee box jump overs
Even min: 8 tng power snatches 40/30kg

For 40 minutes
2:00 ergo
50m farmers walking
25+25m One KB OH walking
20 cossack squats
20 russian twists
10 pull ups
10 wall ball shots

you should not be moving as fast as you
can, take 20-30% off from max effort. Try
to keep same pace whole workout.
Goal is to get 4-5 rounds total.

Partner AMRAP 30

50cal row
40sit up
30 hang power snatch @40/30kg
20 OHS (scaled front squat)

Front squat VK2/3
4-4-4 (start from 74-76% and build up to heavy)
Then 1x4-9 @85-90% H4

Kolmen viikon etukyykkyprogressio, jossa haetaan kolmen sarjan aikana päivän raskas paino annettuun toistomäärään. Tämän jälkeen tehdään vielä yksi setti (jossa varaa pari toistoa) @85-90%:lla päivän raskaimman sarjan painosta.

3-5 sets of
8 Barbell Bent over Rows (pronated grip)

Back squat 4 x 5 (max 60% of 1RM)

6 SETS
7 Deadlifts @115/80kg
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

Score is Slowest Set

Choose a weight you can go unbroken and do not spend more than 45s-1 mins on the machine! Go hard on the machine.

Total timecap: 17 mins

12 min AMRAP
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg
10 ring push ups
25 DUs

A) OTM 15
min 1 - rowing x 20-30sec
min 2 - Power cleans x 4-8 reps @35/50kg
min 3 - burpee box jump x 4-8reps
rest 5 minutes
B) OTM 15
min 1 - Double unders for 20-30 sec
min 2 - Pull ups / c2b x 6-10 reps
min 3 - Goblet squats x 6-10 reps @24/32kg