Snatch + Hang Snatch
@60-80% 1 RM Snatch

Ryhmä 1:
-penkki 4x8x65-75%
-pystyp.istuen käsipainoilla 6x8-15
-valakyykky 4x5 (niin paljon painoa kun pystyy)
-t-tankosoutu 6x12-20

Ryhmä 2:
-kyykky 6x5x65% + 1x20x30%
-pystypunnerrus 4x8x40-50%
-maastaveto korokkeelta 6x5x60-70%
-lattiapenkki 4x8x75-85%

Every 2:30 for 15 mins:
9 Shoulder Presses
max reps Push-ups
- Start the strict press at 55% 1RM and build over the 6 rounds. Sets need to be unbroken.

Ryhmä 1:
-kyykky 3x6x70%
-vinopenkki 4x6x55-65%
-etukyykky 4x5x40-50%
-kulmasoutu 6x8x25-30%

Ryhmä 2:
-maastaveto 6x5x65%
-2lankun penkki 6x8x80-90%
-suorinjaloin mave 4x12x40%
-situps 4x20

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

CMOOOOOOON!!!

Abs sculpting <3

3 rounds
30 mountain climber, knee to elbow
20 KB deadbugs, hold 10-16kg KB in your hands ( 1 leg extension is one rep)
10 alternate legs weigted pistol squats (10-16kg KB)

Rest day - what did you do?

Push press 3x1x95%

5 rounds
3 bar MUS
10 v-ups
10 box jumps 60cm/50cm
10 push ups

20min AMRAP

Partner 1 does one round:
50 double under
20 KB swing 24/16
10 toes to bar

Partner 2 does AMRAP box step over

Switching after one round of DU, KB swing and TTB. Result is the total amount of box step overs done in 20min.