Every 5min, 4 rounds
20/25cal ergo
10-20 burbee box jump over
* -lepoa tulee jäädä vähintään 90s*

1. Snatch high pull + Muscle snatch 1+1 ~10 mins.
2. Hang power snatch heavy double.
3. Pause overhead squat 6 x 3 climbing.

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

---

STRENGTH

Shoulder press,
Build up to 3 rep max in 3-4 sets.
5 x 3 @ 90% of the heaviest set of 3 shoulder presses.

---

CONDITIONING

For time:

“Isabel”

30 Snatches for time, 60/40kg

Rest 5:00 min

“Grace”

30 Clean and jerks for time, 60/40kg

---

ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)

OPTIONAL Barbell cycling

EMOM x 6
7 power snatch 70-80% of daily 3rm

Thruster

Build up to a heavy set of 6 (H6)*

• The bar starts on the floor. Do the 1st rep as a squat clean directly into a thruster. Your aim is to go as heavy as you can with good form. Focus on keeping a good balance on your feet, breathing and driving the bar overhead with your hips (not just arms).

Partner workout (you go, I go)

4 rounds for time
40 wall balls@9/6 kg
30 dumbbell power cleans@2x15/10 kg
20 toes to bar

-rest 4 mins-

4 rounds for time
20 medball cleans@9/6kg
15 dumbbell push press@2x22,5/15 kg
10 burpee pull ups (Rx+: 10 bar muscle ups)

Total time cap: 30 mins

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

A.1) Power clean+power jerk 2+2~10min

B.1) Split jerk w/3.sec pause @recive
5×2

C.1) Split jerk from rack
8×2 @75%

D.1) Push press
6×2 Building weight to 2rm

E.1) Bent over barbel row
5×10 heavy

Pystypunnerrus Max3
-eli kolmosilla päätyyn asti, ei kuitenkaan fail!!

Ylileveä penkki 5x10x50%
-2-3 sormenmittaa normiotetta leveämpi

Pystysoutu käsipainoilla 3x20
Ojentajat kumpparilla 3x20
Vipunosto eteen tangolla 3x20
-tee kierros yhteen putkeen

Bench Press

6 x 6 @ same weight across

Go Every 2:30