A1. 10 Romanian deadlift with snatch grip
A2. 10 Alternating DB bench press, other arm holds at bottom
B1. 6-8 Pendlay row
B2. 8-10 Weighted back extension on box with partner

Do as a couplet, A1+A2 and B1+B2. First 3 rounds with A, then 3 rounds with B. Start a new movement every 2min.

15-12-9

Power Snatch 40/30kg
Assault kcal or row

Go all out. Scale if needed.

BS: 1x10

20 min clock:
3 rds
100 du`s
30 cal row
20 wallball 20/14p
+
amrap
20 dumbell snatch alternating
10 burpee over dumbell

EMOM 10 mins
1 Squat Clean + 1 Jerk
- good form
- stay on moderate load and work on technic

52kg 1x20reps

a) Every 90 sec, 8-10 rounds
odd: ring muscle up 1-5 reps
even: double unders 30-50 reps

b) core stability
Every 90 sec, 8-10 rounds
odd: back extension ghd 15-20 reps
even: barbell walk w/banded kb 10 m

Tiukkoja varapaat tankoon 50kpl

Varpailta työntö, tanko otsalla

4x3

back squat

5x8-12@AHAP

Rest Btw sets 2:30

eka sarja jo tuntuu