12 rounds Every 90 sec

Snatch + OHS

Lämmittely:
3krs.
10 burpees
10 L-Sit ups
15 GTOH, plate

Tempaus
4 x 1 x 85%

Snatch drop
8 x 1, nousu raskaaseen

Takakyykky, raskas ykkönen

Accessory:
15 Linkkari
15 Sumomave, käsäpaino/kahvakuula

Technique 10min

Sumo Deadlift HighPull (Barbell)

Emom 30

1. 10-12 Front Squat (light barbell)
2. 10-15 Jackknifes
3. 8-12 Sumo Deadlift HighPull (Barbell/ KB)
4. Rest

5 Rounds:

2 min Row

1 min Box over burbee

2 min Run

1 min DU / SU

1 min Rest

.

15 s. between the movements

1) hang snatch + OHS 4x(3+1) x 60%
2) Dragon flag 4x2

A punnerrus
Boksi
Abmat
Lattia

3 rounds for time:
30/25cal Row
30 Abmat sit-ups
30 WB 9/6kg
30 KBS 24/16kg (eye level)
20m HS walk

TC30

Takakyykky 5x3@AHAP, 1x10@50%, 1x10@55% päivän raskaimmasta

Työntö niskasta 1x5@45%, 3x5@50%, 3 sekunnin pito ylhäällä

VAPU, niskasta 3x8@65%

Takakyykkyhyppy 3x5@20%

Jalannostot / TTB 3x Max

CONDITIONING

For time:

22-16-10

Single Arm DB Up&Down @22,5/15kg
STOH

RPE 4
Target < 6min

Split the reps 50-50 with both arms (11+11, 8+8, 5+5)

7 sets of 3 rep hang power cleans