5 Sets Of Back Squat:
Set 1: 5 @70%
Set 2: 5 @70%
Set 3: 3 @75%
Set 4: 3 @75%
Set 5: 3 @75%

Part A

3 sets of 12

Goblet/front rack squat (tempo)

90 sec rest

Part B

8 rounds

Russian KB/DB swings

10 sec work
20 sec rest

Part C

2 rounds

30 sec hollow hold
30 sec arch hold
20 sec hollow hold
20 sec arch hold
10 sec hollow hold
10 sec arch hold

1 min rest

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rnd:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Shoulder press

• 2x 3-position Power clean

• 2x3 pause Power clean
  (Hang + High Hang positions)

• 2-3x Clean complex

• Mobility...

10 rnds
1min assault bike
1min row
1min Ski
1min rest

• Ota tavoite kalorit ja pyri pitämään vauhti tasaisena, jotta saat jokaisella kierroksella ja jokaisella laitteella kalorit täyteen. Muista, että laitteesta toiseen vaihtamiseen ei ole erikseen aikaa, joten kalorit tulisi saada täyteen noin 50 sekunnissa.
• Ota Assault bike, Ski erg sekä soutulaite lähekkäin toisia.

Suorinjaloin maastaveto

Perfect Stretch video

5-10min Row/Airbike
Then 3 rounds:
5 Medball Clean
5 Burpee over Medball
3+3 Medball Windmill video

---

Snatch Drills video

Day 2
Handstand stamina

For time:
Accumulate 5 min in handstand

Rx: free handstand, no stepping allowed

Tailoring options:
1) assisted handstand (ask a friend to help)
2) wall facing handstand

3:00 easy bike or row

Then barbell warm up (snatch grip)

Squat snatch
EMOM x 12
1 squat snatch @ 75% of 1 RM

WOD
21-15-9
Power snatch 95/65
Calories bike

Cool down
5 rounds
1:00 easy row
0:30 banded shoulder stretch right side
0:30 banded shoulder stretch left side