3-4sets:

2 press + 8 push press

E2,5MOM / 1-2 RIR

EMOM20: KB flow
American kbs
squat kbs
snatch, right
OH kneeling to standing
American kbs
squat kbs
Snatch, left
OH kneeling to standing
Tater squat
Curtsy lunge, left & right

Rakenna hyvin liikkuvaan painoon, RPE 7-8.

3 kierrosta

15 kp hauiskääntö
1min lepo

TEAMS OF TWO

AMRAP in 9 mins of:
24 Bike Calories
12 Bench Press, 70/45 kg
12 Synchronized Sit-ups

Rest 3 mins

AMRAP in 9 mins of:
12 Power Snatches, 50/35 kg
12 Synchronized Burpees

Rest 3 mins

AMRAP in 9 mins of:
24 Box Jump Overs, 60/50cm
12 Synchronized Plate G2OH 20/15 kg
12 Plate Overhead Lunges, 20/15 kg

Push press

Build to heavy 3 (H3) for the day

Pause Deadlift

Build to today's heavy double, no touch and go.
--then--
5 x 1 @ 80-90% today's heavy, go every 60 sec.

Pause for 3" below the knee!

Snatch
10min Time Cap
Sets of 2
Build to 90-95% Max

Back squat

3-3-3-10+

1-2 rep in tank/ 10+ = MAX reps 70% of daily 3rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

Snatch complex e90s x6-8

1 power snatch + 1 squat snatch start ~70% ---> Find technical heavy!!

drop&go!!

Push press 5RM (15 mins )
- build up in 6 sets
- 2 mins rest btw sets
- Barbell from floor!
- NO JERK allowed

Accessory:
between sets : 4x6/6 single arm ring row