• 2x1 Snatch @ 85%
• 3x1 Snatch @ 90%
• 2x1 Snatch @ 95%

EMOM 20
1) 5-15 Handstand Pushups
2) 8-15 Toes-to-bar
3) 4-6 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

Scaled WOD
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups/ring rows
– Rest the remainder of each interval.

30 Box jump, 24" Box
30 Jumping Pull-Ups
30 Kettlebell Swings, 35lb
Walking Lunge, 30 steps
30 Knees to Elbows
30 Push Press, 35 pounds
30 Supermans (subbed for Back Extensions)
30 Wall ball Shots, 14 pound ball
30 Burpees
30 Double Unders

Just for fun...

10-15min Barbell Work with empty Barbell:

• Focus on lifts that you find most difficult (Snatch, Snatch Balance, Jerk, Clean, Push Jerk etc.)

3x8 V0 ( noususarjoina, viimeinen tiukka )

5x

5 Raakaleuka V2
10 Punnerrusta V2
15 Takakyykkyä V2

Vähintään 3min tauko kierrosten välissä

3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

DELOAD WEEK

Partner workout
3x3 rounds for quality

3 rounds
5 power snatch 42,5/30
4-6 strict handstand push-up

Then

3 rounds
5 hang power snatch
6-8 handstand push-up

Then

3 rounds
5 overhead squat
8-10 push-up

You go / I go full rounds with partner

5 TTB,
10 push up,
15 KBS,
20 DU