1a) RDLs: 4 x 8. Rest 30s.
1b) DB Single Arm Push Press: 4 x 6 ea. Rest 30s.
1c) Russian Twists w. a plate: 4 x 20. Rest 30s.

*Complete all 3 movements in a ”giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.

10 1-minute rounds of:

• 10 burpees over the bar
• Max reps of power snatches
• Rest 2 minutes between rounds.

Men 155 lb.
Women 105 lb.

This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

EMOM 12

Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

Penkki max 1
Merkkipenkki 5x5x50%
Vap.val. yläselän liike 50-100 toistoa
Blackburns for shoulders 2-3 sarjaa

5 Power Cleans 60/40 kg
10 Toes to Bar
Rest 30 sec

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 9 kg ball, 24 kgkettlebell
Women: 6 kg ball, 16 kg kettlebell

• 5 Round of:
Double Unders 30 reps
Pull Ups 15 reps
Air Squats 30 reps
Row 250 m
2’ Rest each round

Riipusta raakarive 10x2@65% (riven %)

Korkea työntö veto 5x3@75%

Leuanveto 3 x12
kulmasoutu käsipainoilla 3x15+15
Askelkyykky kävely 3 x 15+15

Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike, Row, or Ski Erg
30% of Estimated Max Bar Muscle-Up Set.

(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-(1+1+1+1)-…-(1+1+1+1)-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat
Use 95% of last week Heavy weight.