Snatch High Pull (under knee) + Power Snatch (Above knee) + Squat Snatch (floor)

8 x (1+1+1)@70-80%

SO 2:00

Learn the Kettlebell Snatch x 15 Minutes
*This could pop up again in the future

In teams of 2 share the work for 40 minutes.

70 cal row
30 wall balls
20 push ups

Add 10 calories to row and 10 repetitions for each round. One works, one rest.

Thrusters and C2B`s

For time of:

21 Thrusters 42,5/30kg
15 C2B
15 Thrusters 42,5/30kg
12 C2B
9 Thrusters 42,5/30kg
9 C2B

(skaalaukset kippileuka, jumping c2B/pull-up ja ringrow)

TC: 8 min

Optional Accessory
CONDITIONING

Easy 2k Row/bike
Nose breathing only
RPE 2-3

Accessory
3-4 Rounds
Tall box jump 2
Bulgarian split squat 5+5
Partner leg throws 8-16

Snatch
1)
25-30 minutes 3 position snatch.
2 sec. pause on the knee, hip and in the catch.
2)
Every 30 seconds for 6 minutes.
One squat snatch + one hang squat snatch

Row with partner

For time of:

10 km row with partner

Swap every 1000m

TC: 45 min

AMRAP 10 min

5 Power Cleans (40+/60+ kg)
10 Toes to Bar

Warm up(0:00-10:00)
100m run

active spiderman
cradle

active samson
heel grab

inchworm
knee grab

side lunge
front kick

100m run

Mobility(10:00-15:00)
1:00 min samson
1:00 min pigeon per

Fittrain(20)
6rds
16 db g2oh 35/20-challenge up 50/35
12 hanging knee raise-challenge up-toe to bar
8 box step overs-challenge up-jump overs

Opt(12)
Iso core
3 giant sets
8 curls
8 tri kick backs
8 upright row
8 v-ups

4x1 clean and jerk
1600m walk/run
5x5 back ext

Finisher
30 t-raise
60 rtw
60 double crunch
1:00 min hamstring per