6 Sets Of 3 Position Snatch (above knee, below knee, floor)
Set 1: @70%
Set 2: @70%
Set 3: @75%
Set 4: @75%
Set 5: @80%
Set 6: @80%
- Rest 2-3min btw sets
- Reset after hang snatches, no tng.

Chin up (weighted) 5 RM,
then max reps without weight or thicker band

2 Rounds:
Strict HSPU (2+2) V.2
Rest 1min
C2B chin up/chin up (2+2) V.2
Rest 1min
Toistojen 2+2 välissä 30s lepo. Huomio toistoreservi!
Skaalaa HSPU:u deficittinä boksilta.

12x

60sec ON/90sec OFF

Penkki 6x5x77,5%

Kyykky 6x3x82,5%

Vipunostot taakse 5x20

You are riding for 3 min & 1 min to see your avarage watts
to set this up on the assault bike, do the following
- click target time
- set for 3 or 1 minute
-Ride 3 or 1 minute
- at the end of the time the monitor will show you your avarage watts
- write the number down

3 min assault bike
1 min assault bike

AMRAP 35:00

With a partner:
800 Meter Run / 3 x Stairs / 800m Row (split this evenly)
then each partner does a full round of;
21 Double Unders
15 Burpees
9 Thrusters @42.5/30kg

RX+: 52.5/35kg and 3 Ring Muscle-Up after the thrusters.

Warm up: 2 rounds
10 90/90 Hips rotation
10/10 Bulgarian split squat (nousu varpaille liikkeen lopuksi)
5-10 Banded pull apart with 5sec hold
10 Alt. Step Cossack squat
10/10m One arm farmers carry
10 Sots press with stick
5 Box jump (every round increasing height)

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
5 x 2 with 2s pause above the knee. Up to 60-65%.

3 x 2 Squat snatch @70-75% R.2min

Every 30sec x 10
1 Power snatch @60%
Jokainen toisto pitää olla samanlainen.

AMRAP 7 min

12 Wall balls 9/6
6 T2B's

3x
5 bulgarian split squat e/s
7 ring row
10 dead bug

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3 sets 7 reps
2 min rest b/w sets

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choose weight so you're able to leave 2-3 reps in the tank
next week you'll have 10 reps.