3,6,9,12,15....hspu
(2 rope climb after each set of hspu)

AMRAP 6
4 rounds
12 box over jumps
5 power snatch 55/40kg
remaining time Max reps Bar MU

SP: 3x1

Every 3 mins for 4 rounds:

From 0:00 min to 3:00 min: 100 double unders
From 3:00 min to 6:00 min: 30 sit ups + 20 pushups
From 6:00 min to 9:00 min: 30/22 cal ski

1 min rest between rounds.

1-3 strict mu + 1-7 strict ring dip + 1-5 kipping mu

OR

1-3 strict c2b + 1-7 Ring dip + 1-5 Kipping C2B / bar mu.

Rest 2-3 min after kipping mu.

Every 90s for 10 rds:
1 power snatch + 2 squat snatch ( no tng!)

Start about 70% of max power snatch and build from there

Snatch pull+ hang squat snatch

Find moderate weight. No max!!

KB Romanian Deadlift 2-3 x 15 reps (heavy)
KB Swing 2-3 x 15 reps (banded/heavy)
KB Russian Twist 2-3 x 20 reps (heavy)

Nousu 3RM, vähennä 10% 4-5, vähennä 10% 6-8.

Power Snatch Every 30sec for 10min @75-80%

Ohje: Tee puolen minuutin välein yksi raakatempaus, kymmenen minuutin ajan. Valitse kuorma jolla pystyt tekemään koko harjoituksen läpi.