Snatch 2-2-2-2-2 find 2 rep max of the day

SDHP 5x3

Emom for 10 min,
on even minutes 5 x weighted situps
uneven miutes 5 x jump from your stomach on to your back
write down your weight and if you were able to complete the set.

Practice 20min:
-frog stand
-tuck planche
-elbow planche

Lisäohjeet salilla!

For time:
500m row
50KB swings @ 24kg
50 DUs
30 OHS @ 40kg / 30kg
30 Power Clean @ 40kg / 30kg
20 Box Jumps
20 Wall Balls
500m row

Each person must complete each section before moving on to the next exercise.

AMRAP 8 min

10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
10 Thruster (90kg/55kg)

Do Bar Facing Burpees till time ends to get extra points

Fran
21-15-9
Thruster 30/42,5
Pull up

DU'S and SIT UP'S
50-40-30-20-10

5 rounds:

• 3 x snatch (75% 1RM snatch)
• 5 x overhead squat
• 12 x kettlebell swings 32/24 kg

3 rounds, for quality:

• 1 min ring push-ups
• 1 min hollow rocks
• 1 min handstand hold
• 1 min rope climb
• 1 min hanging (active shoulders + hollow)
• 1 min rest