Warm-up
20 passthrough
20 pull apart
10 OHS w/ PVC and rubberbsnd
10+10 monster walk w/ rubber band.
5+5 kazak squat w/ pause.

EMOM 6
20-40% of snatch 1RM

2 Muscle snatch
2 Hang power snatch
2 OHS

E2MOM 10
40-65% of snatch 1RM

2 Hang power snatch
1 Power snatch

POWER SNATCH 1RM
Find heaviest weight in 15min

Partner workout

4 sets
P1: 250/200m row
P2: 20 unbroken wall ball (9/6 kg) Sc: 15 reps
-then switch-

4 sets
P1: 200m run
P2: 20 kettlebell deadlift (2x24/16 kg)
-then switch-

4 sets
P1: 15 burpee
P2: 20 sit-up
-then switch-

P1 and P2 switch when both done, then rest 1 minute.
Rest 2 minutes after the 4th set.

In Teams of Two AMRAP 33 :

100 Calories Bike Erg
50 Dual DB Box Steps Overs 15/10kg
50 Ring Rows
100 Calories Row
50 Dumbbell Push-Ups
50 Synchro Air Squat

You can split as you like

Rive-/tempausvariaatio 5x5
-kyvyt/herättely/liikkuvuus

Pendlay Row 5x5
-nousevat kuormat, viimeinen saa olla ruma

Maastaveto 5x75%

Stoppi-kyykky 3x10x30-40%
-3s stoppi

4 rounds

Close Grip Bench Press x 8-10 ( same weight across all sets )
Rest 45s.
1-Arm Ring Row x 8-10 each
Rest 45s.

Complete as superset!

Find your 1 RM

Raaka rive+ vapu saksissa
4sarjaa
-1+5 @60%

Rive pys 2s. ap +Ylöst.
3sarjaa
-2+1 @85%
3sarjaa
-1+1 @90%

Ty-veto+rive riip yp+Ylöst
5sarjaa
-2+2+2 @65-70%