Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 3 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Complex
6x every 90s.
Muscle snatch
+
Hang power snatch
+
Snatch

@65%

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded RKBS ( focus on using hip only, heigh of the KB doesn't matter)

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5x 7 @ 75%
2 min res b/w

Metcon
For Time
800m run
6-8 ring mu / 10-12 bar mu or 20-25 c2b / normal pull ups
25 OHS @42,5/30kg (masters can take 35/25kg or if ohs is strong movement I prefer this weight)
rest 5 min
2 rounds for time
400m run
3-4 ring mu / 5-6 bar mu / 10-12 c2b or normall pull ups
15 OHS @50/35kg (masters can take 42.5/30kg)
rest 5 min
3 rounds for time
200m run
2-3 ring mu / 3-4 bar mu or 6-8 c2b or normal pull ups)
5 OHS @60/42.5kg or (masters 50/35kg)

All right love this long session which test your ability to do skilled movements and link them together. Keep run always
moderate pace even you would like to start faster I dont recommend that.
Gymnastic movements should be done in 2-3 sets mostly.
Keep OHS unbroken or split it in 2 sets. Rest enough bwn if you are about to split it in 2 parts.
Time Target is sub 8 min but it will challenging, cap 10 min on each interval.
Score is total time.

Deficit Romanian Deadlift (standing on 20kg plates)
- Work up to a heavy set of 3
- Use straps or grips if you have them.
- Rest 2-3min

4x every 4min

15/12 cal bike
5 burpee box jump over
8 t2b
- keep t2b UB

EMOM 12

1) 8 DBL DB Push press AHAFA
2) 4 Strict chest to ring (use a band if you need)

3 min DU practice
3x
10 band face pulls
5 kneeling KB press e/s
5 Kb snatch e/s
10m Oh carry e/s

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5x every 90s.

3 push jerk 75% of 1 RM

3 ROUNDS FOR QUALITY
3 BAR MU
3 DRAGON FLAGS
10 HS POPS
8 SIDE SQUATS WITH TWIST

Banded Overhead Triceps: 2:00 x max reps.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 Sets on the 4:00

15/12cal Assault Bike / Ski-Erg
7 Burpee High Box Jumps 80/60cm
:30 HS Hold (back against the wall)