WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s ski
2) 3 Dumbbell snatches + 3 Push press + 3 1-Arm overhead squats*
3) 5 Kettlebell swings + 5 Goblet squats
4) 16 Deadbugs

Ensin 3/3/3 oikealle kädelle, sitten 3/3/3 vasemmalle. Molemmat saman minuutin aikana.

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

STRENGTH


4 Sets of 3 Front squats right into 5 Back squats @ 50% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK


20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses