10 x 1min ON / 1 min OFF (5 rounds each):
- Rowing / during OFF, Sandbag Bearhug Hold 60/40kg

Rest 5:00

10 x 1min ON / 1 min OFF (5 rounds each):
- Assault Bike / during OFF, Dual DB Farmers Carry (choose load)

8 Rounds:
10/10 1-arm DB Hammer Curls
10/10 1-arm Seated DB Shoulder Presses
10/10 1-arm DB Bent Over Rows
M: 15-20kg
W: 10-15kg

For time:
Every 2:00 complete:
20/16cal Row
50 DU
Max set of Power Snatches @35/25kg
Until 50 Power Snatches are completed.
TC10min

If you need to scale, scale only one movement.
17/13 Row or 30 DU.

5 Sets of Low Hang Snatch + Pause Snatch
Set 1: 2+1 at 60% 1RM Hang Snatch
Set 2: 2+1 at 60%
Set 3: 1+1 at 65%
Set 4: 1+1 at 65%
Set 5: 1+1 at 70-75%
- Rest 2-3 mins btw sets.

Low hang snatches are BELOW the knees. Snatches from the floor with a :02 PAUSE IN CATCH. Done as singles.

5x5 Sots Press
- Building weight, but good quality movement
- Rest as needed

LÄMMITTELY
2 kierrosta, 00:40/liike
Cat-Cow
Rintarangan kierto oik.
Rintarangan kierto vas.
Lapapunnerrus
Supermies
Hollow rocks
Lapsen lepoasento - punnerrus
Lapaveto
Rintarangan avaus boksilla

VOIMA
EMOM 10
3-5x leuanveto / jaloilla avustettu leuanveto

Merkkaa suoritukseksi leuanvetojen kokonais toistomäärä emomissa

METCON
4 kierrosta, 30s./30s.
1. Roikkuminen
2. Rengassoutu
3. Kerä rutistus
4. Yhden käden pull over

In 15min:
Build to days heavy 3 rep OHS

5 sets of 2 Power Snatches
Set 1: 70% 1RM Power Snatch
Set 2: 70-75%
Set 3: 70-75%
Set 4: 75-80%
Set 5: 80-85%
- Rest 2-3min

3 rounds for time
20-15-10x reps of
Wall ball (rx 9/6kg)
KB swing (rx 24/16kg))
Box jumps (rx 24/20")

3 rounds
20x Burpee
20x Front squat (rx 45/70kg)
20x Box jumps (24/20 inch)