Max weight 6rm

Ensimmäisellä minuutilla 1 punnerrus, toisella minuutilla kaksi punnerrusta jne.

"Running DT"

5 Rounds of:
12 Deadlifts 60/40kg
9 Hang Power Cleans
6 Push Jerks
Run around the box

Deadlift

Build to 3RM in 12 mins
- Tng style
- 2 mins rest btw heavy sets

3x5 Front Squat @ 90% of 5RM Front Squat

30-20-10-20-30
KB swings (16/24 kg)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 10/20kg plates.

SCALED WOD
15-10-5-10-15 reps for time:
KB swings (12/18 lb)
Shoulder presses (45/33 lb)

10x5 HSPU For time:

• Do Strict, Kipping, Deficit, anyway that fits for your progress best
• Don't do sets under 5 reps. Any set under 5 reps is a fail
• Timecap for this workout is 12min

2-2-2-2 Snatch High Pull (pull to Chest Height)

• Build up to heaviest set

On the minute for 30min
1. 15 double DB bench press + AMRAP double DB deadlift @2x22,5/15
2. Easy jog
3. 15 KB swing + AMRAP KB goblet squat @24/16
4. Easy jog
5. 15 v-up + AMRAP burpee
6. Easy jog

*Choose weights that you can do 15 reps unbroken in every round

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @35-50%
5x1+1+1 snatch pull + hang power snatch + hang squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 10-8-6-6-6 reps @60-65-70-75-80% of 1rm
rest as needed bwn sets