3 Back Squat + 3 Box Jump
5x every 3 min
3 @80%
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible

Snatch seg Pull
3x every 2 min
3 reps @ 85%
3s. pause at start, knee and hip

Takakyykky 4 x 15
Tee 1-2 lähsetymissarjaa
Tauko sarjojen välissä n. 60s.

LÄMMITTELY
2 kierrosta
40s./15s.
1. Kyykyssä kierrot
2. Hyvää huomenta kepin kanssa
3. Sivu askellus kuminauhalla
4. Dead bug
5. Lonkan kierrot maaten/istuen
6. Mittarimato

VOIMA
Takakyykky 4 x 15
Tee 1-2 lähestymissarjaa
Tauko sarjojen välissä n. 60s.

CIRCUIT
3x30s./20s.
1. Leuanveto/vaakasoutu
2. Lantionnosto pallolla
3. Köydet
4. Lepo

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

Snatch
5x every 2 min
@ 80%

5 rounds for time of:

• 15 strict handstand push-ups
• 15 strict ring dips
• 1,000-m row

4mins ON/ 2 mins OFF x 3 sets
20 wall ball @9/6kg
20 Box jump @60/50cm
20 Single DB Hang Cl&Jerk @22,5/15kg
Remaining time : Max rep target burpee
Score total reps of Burpees of the 3 sets

4mins ON/ 2 mins OFF x 3 sets
20 T2B
20 air Squat
20 alt. Dumbell snatch @22,5/15kg
Remaining time : max rep lateral burpee over dumbells
Score total reps of Burpees of the 3 sets

Every 5min x 3
20/16cal Row
12 Bench Presses @60/42kg
8 HSPU

Every 5min x 3
20/16cal Row
10 Bench Presses @70/49kg
10 Ring Dips

Every 5min x 3
20/16cal Row
8 Bench Presses @80/56kg
20 Push-ups

4x 4min ON, 2min OFF (2x both)

A)
2 rounds of:
7 pull ups
10 kb thrusters @2x16/12kg
remaining time: amrap cal row/bike

B)
2 rounds of:
2 wall walk
10 burpee box step ups
remaining time: amrap cal bike/row