Snatch complex
5 sets
2 Power Snatch + 2 OHS

Assault (or Row)

5 rounds:
3min Fast (not all out)
2min easy

This is not all out effort, steady pace.

AMRAP 12
3 Power Snatches 60/40kg
6 Handstand Pushups
9 Toes-to-bar
12 Bar Facing Burpees

Rest 2min

AMRAP 2
Burpee over bar

Use 50-60% of your 1RM.
4x

1min ME Power Snatch
1min rest

1min ME Squat Snatch
2min rest

AMRAP 10

10 Alternating Dumbbell Snatches
15 Push-Ups
20 SLAMS (6/10 kg)

Four sets of:

Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

Every 6 minutes x 5
Run 400m
DU 50 reps
American KB swing 25 reps 32/24kg

-You should have around 2 min rest in every round, if not scale the reps or KB weight.
-try to keep the same pace in every round

10-9-8-7-6-5..1
Ring row
Pushups
Back extensions

Tee 1+1 Tgu joka kierroksen jälkeen

Push Press
5x5 80%

Taskuilta raakatempaus

8x2@60-70% (ompi lähtöjä)

Tempaus polvelta + tempaus + valakyykky 1RM

Sprint 5x20m