Snatch Test
Every 1:15 Until Failure

20 Rope Jump + 1 Snatch

Add 2,5/5kg Weight Every Set
Start 60% 1RM Snatch

Warm Up
2 sets
2 min cardio
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch w/ Heel Lift

Strenght
Overhead squat 3x5reps @50-60-70% of 1rm snatch
rest 1-2 min bwn sets
Thruster from ground 3x5reps@50-60-70%
rest 1-2 min bwn sets
Weighted Chin ups 3x5reps@30+40-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 1-2 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) air bike x 20 seconds @mod/fast pace to fast pace
2) box jump, step down x 8-12 reps
3) row x 20 seconds @mod/fast pace to fast pace
4) hardened ring rows x 8-12 reps

Maastaveto 2x2x90%

Pystypunnerrus Max3
-päätyyn asti

Reisikoukistus 5x15

3 sets of 15 backsquats

Basic Endurance CrossFit 50

20-22-24-26-28-30...
Calories Row
Calories Bike
1 round :
10 Unbroken Strict Pull-Ups
20 HR Push-Ups
30 Air Squats

Deadlifts 1x5, 2x3, 2x2

Backsquat 5 RM

1min ON / 1min OFF x 6 (12min):
5 Hang Clean & Jerks / Hang Snatches 42/30kg
Max Cal Erg of your choice
- Alt btw barbell movements each minute. So it's total of 3 sets of C&J and 3 sets of Snatches
- Score total calories

Power Snatch + Snatch
10 mins to build to a heavy set of the day
-then-
For quality:
5 x 1 Power snatch @80-90% of the heavy set
- then -
5 x 1 Snatch with 3" pause at bottom of squat @ 80-90% of the heavy set

BEC 48 With Partner

Athlete A ) Row 4 minutes @ 20-22 S/M

Athlete B ) 4 minutes of : 5 - 10m Handstand walk, DB Row 5 + 5, Weighted ATG Split Squats 5 + 5