SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 8-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 8-10 each. 3s down.
Rest 30s.

EMOM x 16:00
Min 1: 7 Single Arm KB Snatch each @24/16kg
Min 2: 30m Single Arm Front Rack Carry R
Min 3: 9 Single Arm KB Clean each
Min 4: 30m Single Arm Front Rack Carry L

Triset!

Crossbody Muscle Snatch 4 x 8 each.
Rest 60s
Single Arm Band Row 4 x 25-30 each
Rest 60s
Handstand Hold 4 x 20-30s. Rest 60s
Rest 60s

Perform this prior to DB Diane
3 min DU practice
then 3 x
5 z press e/s
20s. HS hold
20 band pull appart
7 1-arm KB RDL (have the weight outside of your body) e/s

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7 Rounds
45 second weighted plank
in to
Single leg DB deadlifts 5R+5L
+10 hip thrust
1 min rest between rounds

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use more weight than last week

15 min
5-10 leuanveto
15 kyykky
400m juoksu

Lepo 5 min

15 min
10-15 Etunojapunnerrus
15-20 Kyykky
400m juoksu

60 x Du
20 x DB Snatch alt. 25/17.5
5+5 x Single arm DB Thruster

TTB
E2MOM 12
6x2 Strict TTB
Immediately into 4 Kipping TTB
- try to stay on the bar as you switch from strict to kip
- this progression continues biweekly

Stations
Pair workout
5*4 Min. Amrap. 1 min. rest.
A:
7 Wall balls
7 Db snatch 20/15
B:
Bike erg for cals
C:
5 Pull ups
5 T2B
D:
9 Deadlifts 60/40
9 Burpee over bar
E:
12 Hr push ups
12 Amsu
12 Squats

2 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
front squat
jerk drop (BB eye level, hells off and drop to power)
Clean pull under
Jerk dip + drive
high hang power clean
Power Clean and Pushjerk

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10 Rounds

3 power Clean + push Jerk
3 Bar MU

@60/42.5

Go every 2:00 x 8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.