Block power snatch + Block snatch

6-8 x 2+1 @ 65+%, go every 1:30-2:00

– Start counting your sets @ 65%1RM snatch and then build up if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

For 5 sets:
AMRAP in 3 mins of:
6 Toes-to-bars
8 Lateral Burpee Over Dumbbells
10 Alternating Dumbbell Snatches, 22.5/15 kg

Rest 1 min between sets.

ACCESSORY:

Kettlebell Side Bend 20-20-20
(10/10)
Kettlebell Deadbug 20-20-20
(10/10)

5x 3min ON 1min OFF

6 T2B / Istumaannousua
6 Burpeeta tangon yli
8 Raakatempausta (kevyt)

*Jatka siitä mihin jäit

E2MOM for 5 rounds:
a) run (e.g. 200-300m)
b) row / ski
c) 4-8 burpee double box get over (120/100) (target ~60s)
+ remaining time sandbag bearhug carry
d) bike erg / echo bike

RPE 6 - kuitenkin jos menohaluja riittää, tästä saa helposti vaikka RPE 9+ treenin.

5 sets:
2 x (1 Power Clean + 1 Hang Power Clean) @70% 1RM Power Clean
- Rest 2min btw sets

6-8sets:

3-4x 2 hang snatch 73-83%
3-4x 1 hang snatch 83-90%

For time:
-30 t2b/ 40 leg raise
-40 db goblet squats 15/10kg
-50 hang db snatch 15/10kg
-60 situps

*every minute on the minute 3 box jumps
TC15

Row 4000m

*you can use straps

1@up to the maximal weight of the day! rest btw sets 5-8...+ min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

For time:

30/25cal echo
15 bmu / scaled 20 c2b or pull up
30/25cal echo

TARGET UNDER 5MIN / TIME CAP 7MIN