E1:45 x9:
1 high hang squat snatch (taskulta)
1 hang squat snatch (polven päältä)
1 squat snatch (maasta)

Target: RPE8-9 / 1-2 full snatches in reserve.

5 sets of Power Snatch
Set 1: 4 @60%
Sets 2-3: 3 @65%
Sets 4-5: 3 @70%
- No TnG
- Rest 2min btw sets

A1) Chin up 3x8
A2) DB bicep curl 3x10
A3) Barbell bent over row 3x20
2 min rest between rounds

IN TEAMS OF 2.
FOR TIME
2 ROUNDS
400m Run
80 Back Squats @60/43kg
80 Box Jumps Step Down

Immediately Into 2 ROUNDS
200m Run
40 Front Rack Alt. Lunges@50/35kg
40 Box Jumps @higher than first 2 rounds
P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

Timecap: 35 mins

5 sets
Rest as needed between sets
Strict Shoulder press 5-5-3-3-1x

EMOM x 8 MINUTES
Unbroken Toes to Bar / Kipping Knee Raises
Rep Options: ADV: 7-9+, INT: 5-7, BEG: 3-5
Aim to be consistent across the 8mins.

Metcon (quality)
EMOM for 20 minutes of:
2 Hang snatches with 3s stop at catch.

*Use light/moderate weight and focus on good technique.

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

For time:
50 Calories row
40m OH walking lunge 20/15kg plate
50 Box jumps 24/20”

Metcon (time)

21-15-9 Reps for time:
Thrusters 50/35kg
KBS 32kg
*400m run after each round.

Timecap: 16 minutes

2 Rounds of:

AMRAP in 4 minutes of:
Row 50/45 calories
ME Double-unders

Rest 4 minutes between rounds