30min AMRAP:
Run 400m, 1 round of Cindy,
Run 400m, 2 rounds of Cindy,
Run 400m, 3 rnds of Cindy...
etc.

3 x 8 AHAP

Pactice and progress

Ring MU

Build up to heavy 5 rep set in 20 min

40 Min EMOM
1. 18/15 Cal Row
2. 18 dB snatches 22.5/15kg
3. 10 burpee box jump overs
4. Rest

Find the right numbers, hold on and stick with them.

Post total reps to WC
Enjoy

7x
every 90sec
Snatch + Hang Snatch + Hi-Hang Snatch
Work up to heavy of the complex
+
2min max reps Snatches @90% of the complex.

3 x E3MOM

8 pull up

”Deload hölkkä”

6 rounds

Every minute is 40 sec on/ 20 sec off style

Min1: Shuttle run with WB, moderate pace
Min2: Front plank hold
Min 3: Superman hold
Min 4: Tempo goblet squat 3 sec down, 3 sec at the bottom
Min 5: Box jump (step down)

Clean & Jerk Technique

Focus on smooth quality reps described by the coach!

then

8 Rounds

Every 1:30

2 x Clean + Front squat + Split jerk

@ 50% TM

Deadlift

4 x 3 x 73%, deadstop

4 x 3 x 78-81%, TnG

Sendoff 3:00