12 sets of Snatch:
Set 1: 3 @ 65%
Set 2: 2 @ 70%
Set 3: 1 @ 73%
Set 4: 3 @ 68%
Set 5: 2 @ 72%
Set 6: 1 @ 75%
Set 7: 3 @ 70%
Set 8: 2 @ 75%
Set 9: 1 @ 80%
Set 10: 1 @ 83%
Set 11: 1 @ 85%
Set 12: 1 @ 88%
- Rest 2-3min btw sets

5 rounds:
15m+15m Single DB (suitcase carry) Walking Lunges 25/17,5kg L+R
:30-45 Heel Bridge
1min Rest

FOR TIME:

3 rounds:
10 Pull-ups
:30 HS-hold

• Rest 2min

2 rounds:
15 Pull-ups
20 Push-ups

• Rest 2min

1 round:
30 Pull-ups
30 STOH 42/30kg

4 rounds for time:
200m Skillmill Run
10 Pull-ups

Rest 5:00

4 rounds for time:
20/16cal Row
10 HSPU

5 RFT:
10 Burpees
10 BB Thrusters 20/15kg

2-3rounds:

10-15 banded pull apart
40+40m s.a farmer carry

Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.
then warm up sets for front squat 10-8-6 and then for main sets

Strenght
Front Squat 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
wall ball shots x 8-12 reps
strict chin/pull up x 6-8 OR ring row x 8-12 reps
rest 2 min
Every 2 min for 8 minutes (4 sets)
kb swings x 10-15 reps
v-ups x 10-15 reps
toinen lähtee aina 1 min jäljessä omalle vedolle.

3rds
20 facepull
20 triceps push down
30s hollow hold

3rds
12-15 rear delta flys
12-15 box dips
30s hollow rock

E90s x12 alternating ABC
A) 5 tempo s.press X121
B) 5-8 deficit pushups
C) 8-12 vups/tuckups

-12 push-up
-12 DB snatch 20/15kg
-12 burpee over DB