A) 2 rounds (waves)
Snatch
2 x 3 reps at 60%
2 x 2 reps at 70%
2 x 1 rep at 80% of your 1RM

"Vappurieha"

5 rounds you go / I go:
12 wall ball
14 db snatch 22,5/15
8 burpee box jump

Etukyykky Max1

Maastaveto 3x1x90%
-palautukset 60s

Istumaannousut 3x8

Hollow hold crunh’es 3x20

🎵🎶🕺💃🎶🎵

Strength

Deadlift
Strength 5*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
T-bar rows using landmine
Single legged deadlift (double DB or BB)

workout

Trifecta returns

30 sec KB swings
30 sec goblet squats
30 sec KB row left
30 sec KB row right
60 sec rest

3 rounds

3-5 Rounds For Quality:
16 Banded Straight-Arm Lat Pulldowns
16 Alt. Seated DB Hammer Curls
8/8 DB Bent Over Rows
8 Dual DB DL
- Rest as needed btw movements, sets unbroken!
- Athlete choose weight. Should be challenging.

Strength

Snatch
Advanced: A: 3*3 snatch balance
B: 5 sets of 1 halting snatch pull + 2 snatch
Novice: A: 5 sets of 1 Snatch balance + 1 Overhead squat
B: 3*3 snatch pulls

workout

Bear hang complex

Every 3 mins for 5 rounds

3 Hang power clean
3 Front squat
3 Push press
3 Back squat
3 Push press

"Glen with a partner"
For time:
30 Clean + Jerks @70/50kg
1 Mile Run /Row/Ski 1600m
10 Rope Climbs (5 legless + 5 with legs)
1 Mile Run / Row/Ski 1600m
100 Burpees

Timecap: 30mins

Rest day - what did you do?

3x

2min Row
2min BikeErg
2min Rest
2min SkiErg
2min Echo Bike
2min Rest