• 5-5-5 of:
BB Back Squats
5RM
90% 5RM 5-5 reps

MOBIILTY 15MIN (Lower Body)

.

PK 30MIN:

40 ON/20 OFF

Shuttle Run

Superman

SU

Rope descending

US Swing 12/16kg

Knee raises

EMOM 10 minutes
* 5 Hang Power Snatches

• increasing weight, as possible
  

Etukyykkyteknikkaa

5 x 5 etukyyykky, sopiva paino, tekniikkaan keskittyen

2 rounds

• 1 minute @ 300watts
• 30 seconds break

2 Rounds

• 40 seconds @ 400watts
• 30 seconds break

2 rounds

• 30 seconds @ 600watts
• 30 seconds break

2 Rounds

• 20 seconds @ 800watts
• 1 minute break

Score is your total calories

3 rounds
20cal Row
10+10 Single Arm KBS (eye level)
5+5 KB Windmill video
5 Box Jump 75/60cm

---

Squat Flow with a Plate video + Snatch Drills video

EMOM 20'
1: 10-15 Target burpee
2: 5-7 DL @80/50kg
3: 5-5 KB snatch @16/12kg
4: 1' rest

• 3-3-3 of:
BB Power Snatch
3RM
90% 3RM 3-3 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

300m Row
15 Box Jump 50/60cm
10 Push Up

Kyykky 1x90%, 1x95%, 1x100%

Apuliikkeet Sali:
-suorinjaloin mave 5x10
-situps x20, hypyt x10, etuheilautus x20 : 3-5 kierrosta

Apuliikkeet Masters Sm:
-walkout´s 3-5x100-120%
-yhden käden kulmasoutu kp 5x6-12
-linkkarit 5x8-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)