EMOM x 8-12
1) bike
2) 5 snatch grip dl + 5 snatch pull + 5 muscle snatch
3) bike
4) 5 snatch grip push press + 5 snatch balance + 5 OHS

Warm Up
3 rounds
1 min row, run or ab
20 plate hops
10 gtoh + halo
5 tempo pause goblet squats

Strenght
Paused Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1reps@60-80%
Snatch 3 sets: 1rep@85%, rest 20s, 1 rep@85%, rest 20s, 1 rep@85%
then
Paused PC + Clean + Paused PP + jerk 3x1+1+1+1reps@35-50%
Paused PC + Clean + Paused Jerk + Jerk 5x1+1+1+1reps@60-80%
Clean&Jerk 3 sets :1+1rep@85%, rest 30s, 1+1reps@85%
rest 1.5-2.5 min bwn sets

Seated shoulder press 3x6

On the minute for 24 mins:
1: 1 round of Cindy
2: 15 hang power snatch 35/25
3: Max calories on ski-erg/bike/rower
4: rest

A1) Weighted pull up 3x6x40%

EMOM 20:
Min. 1 | 150-m run/200m row
Min. 2 | 10-15-cal bike
Min. 3 | 10 DB box step-overs
Min. 4 | Rest
– Use two DBs.

• bodyweight/ weighted
• band/ feet on the ground
• rest 90sec

B1) reverse lunges 3x6x50% of back squat

A1) Back squat 3x3x80%

Penkki 2x8x75%

Pystypunnerrus käsipainoilla 3x8-15
-lattialla istuen

Vipunostot maaten 3x20
-kevyt / venyttävä

Vipunostot sivuille 3x20

Kiertäjät kyljellään 3x20 / käsi