Work up to a heavy
Snatch + Hang Snatch + Overhead Squat

Warm Up
2 rounds
2 min machine
20 banded monster walk
10 banded glute bridges
10 banded air squats
1:00 plank hold
then some squat mobility and start warm up sets

Strenght
Back Squat 6-6-3-2-1-1 reps @67-76-81-86-95-100%
rest 2-3 min bwn sets
Front Squat 5 and 2-3x4 reps @65-75-80 and maybe 85%
rest 2-3 min bwn sets

Metcon
3 rounds
30/24 calories of row,ski,run or 25/20 cal air bike (target bwn 1.30-1.45)
quality set of wall ball shots (target 12-25reps)
alt time full round with partner

A) Every 1,5min for 4 rounds
2 tall snatch
3 high box jump

B) Every 2min for 6 rounds
2 hang snatch + 2 snatch balance + 2 overhead squat
50-70% 1RM

C) Banded accessory 3 rounds
12-20 banded triceps
12-20 banded biceps
12-20 banded lateral raises

3 Sets Not For Time:
9 DB Romanian Deadlifts
15 Push Ups
20 AbMat

Aikaa vastaan 4hlön tiimissä:
40 KP-tempausta
40 Boxin ylitystä
40 Istumaannousua
40 Boxin yli burpeeta
40 Devil's pressiä
40 Burpee KK-heilautusta

-Joka liikkeen jälkeen vuorokierroksin kelkan työntöä/vetoa 20kg

Tempaus emom 8
2 Raakaa 50-55%

Rive anyhow:
5x 70-75%
4x 75-77%
3x 77-80%
2x 80-85%
1x 85-90%

-Saat halutessasi jatkaa ykkösillä nousun päivän maksimiin.

Front Squats 5x5x75%

Supersets :
5 weighted strict Pull ups @40-50% of 1 rm.
5 high box jumps
rest 2-3 min and repeat total 3 times.

4 left-arm DB Turkish get-ups (12.5/15 kg)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

Scaled WOD
AMRAP 12:
4 left-arm kb Turkish get-ups
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

3 x 2  @90%
*rest ~90 sec