Hang Snatch + Power Snatch = 1 rep
4x3

Tabata push up
1min rest
tabat airbike

4 min EMOM
5x front squats @ 70%

Roll Glute, Piriformis, Hip Flexor
Banded Ankle +Hip Openers
Wrist prep
Crab Reach
Squat Holds
Core bracing practice - Triple B
Squat Holds again

Seated single-arm Shoulder Press
3 x 6-7 reps /arm
Rest 60'' /arm/set

Aim for 7 reps, but make sure you do the same amount of work on both arms. Start with the weaker one.

On the Minute x 15:00
Minute 1 – 10 x Burpee Box Jumps @ 61/51cm
Minute 2 – 15/12 x Calorie Row
Minute 3 – 20/15 x Calorie Bike
Minute 4 – 20 x Abmat Sit-Ups
Minute 5 - 10m x Bear Crawl low-style

Raaka tempaus 2,2,2,2,2
Sarjojen välissä 5 laatikkohyppy

Max rep pull ups in 5 minutes
* Can switch out anytime

Part 1
1/2 mi run with MB 20/14
30 sit-up
30 Push ups
30 Alt OH lunges with plate 45/35
30 T2B
30 sumo squat jumps with KB 53/35
30 Burpees
1/2 mi run with MB 20/14
* Break*

Power Cleans
8-8-5-5
all TNG