Every 6min, 5 rounds (30min)
2 rounds:
3 hang power snatches
6 push-ups
9 air squats
rest of time easy ergo

Deadlift

4x3

• 3 box jump after each set deadlift

E3MOM / 3+ reps in tank /not too heavy

EMOM x 5

2 hi-hang power clean + 3 push press

BE FAST!! /NOT TOO HEAVY

2-3 rounds:

10-15 snowangel
10-15 good morning
10+10 DB seated press

Warm Up (15-20 min)
2 rounds
2 min cardio
10 romanian deadlift
5 hang power cleans
5 strict press
:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Front Squat + Split Jerks 8x2+2 reps@building in weights
rest 1-2 min bwn sets

Accessory Work
3-4 sets
8 weighted box step ups barbell behind neck 50cm
8+8 single arm z-press
12+12 side plank dips

60s on - 15s off for 6 rounds:
a) row
b) turkish get up
c) not row
d) s.a. farmer's carry (30+30s)
e) single unders
f) rest

Goal to move easy w/ good quality, BPM <150-160.

Muscle snatch 3-3-3
Power snatch 3-3-3-3
Squat snatch 3-3-3-3-3

Work in pairs - 1 working 1 planking
For time:
200 push up
160 KBS 24/16
120 power clean 60/30
80 thrusters 50/20
60 OHS 40/15
40 TTB/KTC/knee raise
20 Ring or Bar Muscle up/ C2B or pull up

Every 3'min for 5 sets:
5 Deadlift @RPE 7-8

Rest 3' min

Then..
Max reps @ 70%

Metcon: 1 Round for time Tc 10'min

Treenaaja

1 Rope climb
5"sec hs hold
3 Devil presses 15/12.5kg
300m bike / 100m Run

2 Rope climbs
10" sec hs hold
6 Devil's presses 15/12.5kg
400m bike / 150m Run

3 Rope climbs
20"sec hs hold
9 Devil's presses 15/12.5kg
500m bike / 200m Run

Kuntoilija

2 Rope decline
30 sec plank hold
2 Devil presses 10/7.5kg
300m bike / 100m Run

3 Rope decline
40" sec plank hold
4 Devil's presses 10/7.5kg
400m bike / 150m Run

4 Rope decline
50" sec plank hold
6 Devil's presses 10/7.5kg
500m bike / 200m Run