For load:
10-8-6-4-2 Power Snatches, using same weight
—— Rest 2 mins ——
10-8-6-4-2 Power Snatches, using same weight
—— Rest 2 mins ——
10-8-6-4-2 Power Snatches, using same weight

• Rest as needed btw sets, but keep it minimum.
• These should be TnG, unbroken sets.
• During the 2min rest, add weight if you can

A)
EMOM 20:00
Minute 1: Max Renegade Row + Push-up
Minute 2: Max Cal Bike/Row/Ski
Minute 3: Max USA Swing @24/16kg
Minute 4: Rest

B)
5:00 Farmer Carry
- As a team of 2 accumulate as much distance as possible with a challenging weight

C)
5:00 Double Front Rack Carry
- As a team of 2 accumulate as much distance as possible with a challenging weight

Build to heavy set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 35 mins

3 rounds of:
12 Weighted Russian Twists (2=1)
30sec Supine Sorenson Hold
30sec Side Plank L+R

A) Snatch

Muscle snatch, 5 x 3 @ 40-50% (snatch 1rm)

Snatch, 5 x 2 @ 75-80% (snatch 1rm)

B) Snatch pulls

Snatch pull, nousu ykkösillä 100% (snatch 1rm)

C) Back squats

Back squats, 5 x 4 @ 50%. 3s paussi pohjassa.

D) Push press

Push press, 5 x 5 @ 65-70%.

Tunti sisältää harjoitteet osioihin A ja B

A) Kippi tangossa
B) T2B

EMOM 10
1. 10 kahvakuulaheilautus (raskas paino)
2. 5-10 T2B

Loppuun laadukkaasti:

4 kierrosta YGIG

• 30-45s lankku renkaissa
• 45s passiivinen roikunta

40min EMOM
1. 10-20 push-ups
2. 6-10 bar facing burpees
3. 15-25 air squats
4. 10-16cal row
5. Rest
6. 8-15 pull-ups
7. 30-60 DU
8. 6-14 pistols
9. 10-16cal ski
10. Rest

20min

10 kyykky säkin/pallon kanssa
50m 2-käden farmarikävely
10 kp tempaus

Valitse kaikkiin liikkeisiin raskas paino niin, että kierroksia tulee täyteen 3-5.

Split jerk 3-5x 2

70-90%

From rack