Voima tempaus + Snatch drop

3 x (3+3)x40%

Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

Takakyykky 3 x 5 x70%

Reverse hyper 3 x15

6 rounds for consistency:
2 min bike or ski
1 min wall balls
2 min row or run
1 min rest

OHS (% of Squat Snatch)

8x65%, 5x75%, 3x80%, 3x85%, 2x90%, 2x95%

Heavy

EMOM 12'
1: 5 Thruster + 12 Sit up
2: 6 Front Rack Lunge + 6 Push up (weighted)
3: 7 DB Floor press + 15 Air Squat

5 x 5

-Maastaveto-tekniikka
-Hollow & ja teris
-Kippi

Optional Accessory:
GYMNASTIC CONDITIONING

2-4 rounds, rest as needed:

1) 10-20 GHD Sit-Up
2) 10-20 Landmine Twist video

RPE 3 to 4

Lunge Flow 2.0 video

For Time:
40 Russian Kettlebell Swings @32/24 kg
10 Wall Ball Shots @9/6 kg
30 Russian Kettlebell Swings
20 Wall Ball Shots
100 DU
20 Russian Kettlebell Swings
30 Wall Ball Shots
10 Russian Kettlebell Swings
40 Wall Ball Shots

TC:16'