Warm Up
3 rounds
1 min row
1 min ski
5 muscle snatch + 5 snatch grip push press behind neck + 5 OHS
10 burpees
:20-30 L-Tuck Hang

Strenght
Overhead Squat 5-5-3-3-3 reps @60-70-75-80-85% of 1rm.
rest 1.5-2.5 min bwn sets
Slow power snatch + hang power snatch 5x1+2reps@40-65%
rest 1.5-2.5 min bwn sets
Power Snatch 6x4 @65-75% of 1rm
go new set every 1 min 45sec.

Metcon
2 sets
8 min amrap
3 rounds
20/16 cal ski and masters 45+ 18/14 calories rowing
10-15 ghd sit ups
then remaining time do max reps of strict hspu (target is about 2 min of shspu)
rest 4 min bwn sets
tavoite ois aina saada vähintään 15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.

Optional Accessory Work
2-3x12-15 single arm db row R/L
2-3x12-15 reps standing tricep turn with 1 dumbbell
3-4x30-40m sandbag bear hug carrying
rest as needed

Every 5min x 5:
400/350m Row
350/300m Ski

5 supersets:
0:20 Chin Over Bar Hold (Chin-up grip)
0:25 Ring Support Hold
- Rest 1:30 btw sets

Snatch pull + Snatch

8 x 1+1 @ 75-90%, go every 1:30

Muscle snatch + tempo snatch + snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

Tempo: 3 sec from floor to mid thigh

Strict weighted pull up
7x1
-rest 3min
-nouseva paino

Tempo Back Squat ( Pause on Bottom & Parallette )

6 x 3 @ Moderate Weight

Go Every 3:00

AMRAP 10

Max Reps Wallballs

*EMOM 3 Burpees