Total 120 min
Dynamic warm up: hyppyjä ja loikkia, pallonheitot: slam ball, vatsaliike, selkäliike, wall ball
mobility

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 PR! :)

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

C.
Every four minutes, for 24 minutes (6 sets) of: > 6 minutes, for 30 minutes
Row 500 Meters (ladies – 400 Meters) > 300 m
15 Chest-to-Bar Pull-Ups > 12
10 Push Press (155/105 lbs) = 47 kg > 37.5 kg
Results: 3.28, 3.36, 3.52, 3.51, 3.50
Avg/max HR 173/190

D.
5 min row
2 sets of:
15 GHD sit ups @1010
10 GHD hip extensions @1012
Pull up practice for 30 reps