30 T2b
30 DU
30 push ups
30 cal air bike
30 cal row
30 goblet squats 32kg/24kg

Power Snatch technique
( 10 mins )

For time:
Run 400 Meters
21 Power Snatch @52.5/35kg
Run 800 Meters
15 Power Snatch @60/42.5kg
Run 1600m
9 Power Snatch @70/47.5kg

Timecap: 30 mins

1a) Medium Grip Floor Press In Bridge: 8-8-6-6-4-4. Rest 45s.
- adding weight each set
1b) Inverted Rows: 6 x 10. Rest 45s.
- 1st 3 sets - pronated grip
- Last 3 sets - supinated grip

Accessory work

EMOM15

1. 10 Single leg deadlift (R)
2. 10 Single leg deadlift (L)
3. 6-10 single leg V up + 6-10 V up / Tuck up
4. 6-10 hollow rocks + max hollow hold
5. Rest

*Yhden jalan mavet sopivan painoisella kuulalla / käsipainolla. Paino kädessä "ristikkäisellä puolella" eli ei sama käsi kuin tukijalka.

Squats EMOM12

1. 5 Back Squats
2. 5 Front Squats

*Fiiliksen mukaan paino. Jos ollut taukoa pitkään raskaista kyykyistä, ota suosiolla kevyemmät painot. Keskity hyvään asentoon! Sama paino molemmissa kyykyissä. Enemmän painoa kuin viimeksi!

In teams of 3 (similar strength level recommended)

3x6min

16m Tyre flips
Plank
Kettlebell front rack hold

Go every 9min

Person A. starts with tyre flips, person B. waits in the plank and person C. is in the front rack hold for as long as person A. is done with tyre flips. Then change places. Tyre flips are allowed only when holds are on.

3 rounds for quality
85kg/55kg
1 clean
5 front squats
3 ring MU
2 min rest

Split press
6x6r @ 2 reps in the tank
Rest as needed.

5 RFT
20 Seated dumbbell snatch (alternating)
15 Box over jumps

10 min AMRAP
6 hang power cleans 60kg/40kg
20 sit ups
300m run