EMOM for 20 mins:

Minutes 1-10: 2 x Squat snatch
Minutes 11-20: Squat snatch

*Increase weight on the bar by 2,5 – 5kg after each lift. Start with a weight that is approximately 40% of your 1RM snatch. If you fail a lift, set the weight back by 4 ”steps” and climb up again.

Snatch 1-1-1

For Quality 3×5 OHS

Tankojumppa 20/10kg

10 rinnalleveto
10 maastaveto tempausotteella
10 takakyykky
10 vauhtipunnerrus
10 etukyykky
10 pystysoutu
10 hyvää huomenta
10 istumaan nousu

3 kierrosta. Liikkeet vuorotellen parin kanssa.

For quality 2×8 OHS with 2 seconds pause at the bottom.

7 x Toes to bar
7 x Pushup
7 x Box jump (60/50 cm)

5x3 find your 3rm
AMRAP @ 70% 3rm

Weighted Pull-Ups 3×3
AMRAP @ 70% 3rm

Back Squat
4x6r @ 55%
1min Recovery

Press week4 (5×40%, 5×50%, 5×60%)