EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 1 Snatch @ Mod-Heavy
MIN 3 - Max Wall Balls @9/6kg
MIN 4 - Rest
*Increase loading each round or stay at the same weight. Use the entire minute to make the lift. Max 3 attempts per minute.
RPE 8-9

10 step back front rack lunges
60/40kg

4 rounds for time
10 kb snatches, alternating 24kg/16kg
10 push ups
5 deadlifts 100kg/75kg
10 T2B

PERFORMANCE
EVERY 1:30 x 5 SETS
1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat

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FITNESS
EVERY 1:30 x 5 SETS
1 Hang Power Snatch + 2 Power Snatches

• Start Light and build to Mod.
• RPE 6

3x

1-3 Köysikiipeilyä tai negatiivista leukaa
5+5 Arnold's press

Warm up:
2rnds

1:00 erg
5+5 KB tall kneeling halo rotations
5+5 Lawnmower rows

1+1 Perfect strecth

Movement preps for workout with coach:

Suitcase split squat
Suitcase drop lunge
Sumo kettlebell squat

Split jerk 4x60%, 3x4x70%

Push press 4x3x70%

5 x 3 @85%
*Every 2 min

Every 60s 4rounds

Power snatch
Snatch Balance
OHS

Every 90s 4 rounds
Power snatch
Snatch

Every 2 min
Snatch