1)
20 minutes to work up in weights.
3tng lifts:
-One squat snatch, pause under the knee
-One squat snatch, pause above the knee

-One squat snatch, pause power position

2)
EMOM 6
Hang squat snatch under the knee + ohs

Hang squat snatch above the knee + ohs

3)
Snatch pull technique
or work sets of 5*2 80-90%

6 min AMRAP:

60 Hollow rocks
Remaining time max push-ups.

For Quality
3x
20sec hold top of rings
20sec hold bottom of rings
20sec hollow hold

A. 5 Min Max cal row test

4 RDS:

10 Hollow rocks
10 Bicycle crunches (both knees = 1 rep)
30sec Plank

Complete all three moves in one go, no pauses. Rest 1 minute after plank.

3 reps 75% of 1RM
1 rep 80%
4 reps 75%
1 rep 85%
5 reps 75%
1 rep 90%

Rest 2 min btw sets.

18 min.
50 kalori soutu
50 Askelkyykky (25+25)

Tauko 4 min.

18 min.
50 m. Farmari kävely kahvakuulat tai käsipainot
50 tuplanaruhyppy tai 150 yksittäistä
50 m Kävely kahvakuulat tai käsipainot eturäkissä
50 tuplanaruhyppy tai 150 yksittäistä

8 minute AMRAP
10 DL 225/155
10 KB snatch 53/35 (5 each arm, split any way)

Rest 2 minutes
Partners alternate full rounds for each AMRAP

In teams of 3
15 min in every machine for distance. Switch athlete every minute.
- Rower
- SkiErg
- Assault bike
- Skillmill

Snatch to Balance
4 sets of 5 reps
5 reps = 1 snatch + 4 OH Squats