Metcon:
15mins for quality
10 hang power snatch 30/20
9 kipping pull up
8 OHS 30/20
7 kipping HSPU
6 burpee over bar

Super set B x 3 sets:
8-12 Z-press (dual KB/DB)
5-10 strict pull up
rest 1:30

Super set A x 3 sets:
8-12 weighted/banded push up
10 dual KB/DB bent over row
rest 1:30

EMOM 12

minutes : 1,3,5,7,9,11, 1 x Heavy Snatch
minutes : Focus lift

in this workout find out your Snatch 1 rep maximum weight. Squat snatch & Power snatch allowed. (no press out)

(OPEN 20 athletes recovery workout. Example 45 swimming, walking, bike, row and stretching)

Open 20.1
10 Rounds for time
8 Ground to overhead 45/30kg
10 Bar facing burpee

15 min Time cap

Every beginning 90s x 8
1 Squat clean + 3 Split jerk 67,5-77,5%

Partner Amrap 14
20 Syncro burpees
20 Syncro Russian swings (heavy KB)
20 DB box step overs (10/head) 2 x DB

Max weights:

L1: 24/16kg // 2x 20/15kg
L2: 32/20kg // 2x 25/17,5kg

Aikaa vastaan:

• 500m soutu
• 30 rinnalleveto + työntö (N 42,5kg / M 60kg)

Snatch Complex:
Snatch + OHS + OHS
4x1x70-80%
Rest 3 min

EMOM for 12min
5 Thrusters
Work with moderate load, and add in the end if it feels possible.