21min AMRAP
40cal Ergo
30 thrusters (15/20kg)
20 push ups
10m Burpee broad jumps

Scaled
21min AMRAP
30cal Ergo
20 thrusters
10 push ups
5m Burpee broad jumps

Mave 5-3-1

10x4min 1min tauko
-2kierrosta

1)
Kone

2)
Kumpparilla olkapäät 6-8:
Ulkokierto, sisäkierto ja vipunosto
6+6 Sivukyykky

3)
Kone

4)
6+6 Dead bug
15-20s kuppipito
6+6 Yhden jalan lantionnosto

5)
6+6 Arnold's press kyykystä
6+6 Kulmasoutu
Submax seinäistunta

20 min tekniikkaa

• Ring Dip progressions
• Leuanveto - butterflyes + kippaus
• T2B

Every 1 min for 40 mins, alternating between:
min1: Row, 50 secs
min 2: 10 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm + 10 V-ups
min 3: Ski Erg/ bike erg 50 secs
min 4: 15 Air Squats + 10 Alternating Dumbbell Hang Snatches, 22.5/15 kg
min 5: Rest 1 min

For 4 sets:
In 4 mins do:
20/15 Machine Calories
then in the remaining time, AMRAP of:
6 Ring/Box Dips/ Push up
9 V-ups
12 USA Swings, 24/16 kg

Rest 2 mins between sets

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

4 Muscle snatch
2 Snatch balance

E2MOM 10
40-65% of snatch 1RM

1 Hang Power snatch
1 OHS
1 Hang Squat snatch

HANG SNATCH 1RM
Find heaviest weight in 15min

Weighted dip 3x7

A)
4x 5min /30s taukoa
1) 10 cal koneella 10 mavea 2x KP/KK
2) 12 Seinäpalloa 20-30s lankku
3) 10 Burpee+viivahölkkää 10 Ilmakyykkyä
4) 10 Thrusteria tangolla 10 Punnerrusta
RPE: 7-8

B)
YGIG 20min
20 Burpee boxihyppyä
40 Seinäpalloa
1 km/ 2km kone
RPE: 8-10

C)
Loppuaika jähy
Kevyt liike
Venytellään: pohkeet, rinta ja lonkat
RPE: 3-5