Warm-up:
3x
15/12 Calories erg
20 Cossack squats
10 Sotts press BTN
5 High box jumps

A) Snatch

Snatch EMOM 9:
1) 3 @ 65%
2) 2 @ 70%
3) 1 @ 72%

B) Back squats

8 @ 68%
6 @ 72%
6 @ 78%
4 @ 81%
3 @ 86%

C) Accessory:

3x
20 Alternating V-ups
20 Heels over object taps
20 Flutter kicks

Bonus:

4 x 12 Barbell bicep curl
4 x 12 Diamond push-ups

3 x 10 Barbell bent over row

Superset x 4 work sets

Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s

Improve on last session!

For Total Load:

5 sets of 5

Clean and Jerk 10 x (2+1)x 65%

10 rounds:

5 strict hspu
10 KB swing (heavy)
15 air squats
- rest 30sec

TC: 15min
(Try to Keep 1min pace/ round)

3 rounds for quality and speed
6 hang power cleans at 60% of 1RM
6 + 6 jumps , landing on one foot
6 ring dips try to push explosively
8 fast kipping pull ups
2 min rest

Bar Muscle up

Wod ”Hupsu Helen”
Treeni
3 Rounds
400m Run
12 Hspu
21 Swing 24/16kg

Hiki
3 Rounds
400m Run
12 push up
21 Swing

Tc 12 min

Every 2:00 x 7
Squat Clean + Front Squat + Split Jerk
- Start @70% of 1RM Clean & Jerk

3-5rounds:

3-10 strict pull up
20m banded side steps

7 sets of Back Squat
Set 1: 10 @60%
Set 2: 8 @70%
Set 3: 8 @70%
Set 4: 8 @70%
Set 5: 6 @75%
Set 6: 4 @80%
Set 7: 10 @65%
- Rest 2-3min btw sets