21-18-15-12-9-6-3 reps of:
Thruster (42,5kg / 30kg)
Burpee facing bar

For time

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

3 minutes of each:

Mobility on the shoulders internal rotators.

Rib cage mobility

Scapular mobility with gemini or lacrosse balls

With a partner:
14 Total Rounds of: (7 each)
7 Hang Power Cleans @70/47kg
7 Bar Facing Burpees
200 Meter Run / 250m Row /250m Ski
*One athlete completes a full round at a time

Timecap: 35 mins

For time:

100 Box Jumps 24/20"
100 Front Squat 35/25kg
100 Dumbbell Snatches 22,5/15kg

On the minute 4 DB Facing Burpees. Start @ Burpees

TC 25

Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm Up
Pientä yleisvenyttelyä
400-600m hölkkä matolla tai pihalla
sit kerran tai kaks läpi
10m aitojen ylitys
10m askelkyykky + kurotus ylös
10m tinasotilaskävely
10m polven nostojuoksu
10m kantapää pakaraan juoksua
10m käsien pyörittelyt edeten
aina 10 m kävely palautus
sit otetaan herätellyä
20-30-40m juoksua nousevalla vauhdilla, kävely palautus

huilaa 2-4 min ja starttaa

2x600m juoksu @ cooper pace, rest 2 min bwn

rest 2 min

2x400m juoksu @cooper + pace , rest 1 min

Weightlifting
barbell Warm up for snatch 5
3 clean pull + 3 hang power clean + 3 front squat + 3 push press
repeat 2 times
then warm up lifts for clean&jerk and start workout

Emom 4
3-pos clean + 1 split jerk @50-60%
high hang, above knee and below knee (all should be squat or low catch power snatch)

rest 2-3 min and next

Emom 8
1 clean pull + 1 clean&jerk @60-70%

Accessory Work
3 sets
10+10 landmine twist @5/10kg
10+10 landmine press
20 deadbugs
rest 2 min bwn

Cool down
pohkeiden venytykset ja takareidet
kuminauhan kans pientä ylävartalon huoltoa.

SNATCH 6/6

Emom 8
1 snatch pull + 1 snatch
- voit kokeilla ykkösmaksimin vikoilla sarjoilla

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch primer
3x3 sots press
RPE 6

---

6x every 2 min add 1-3 kg to last time
1 Halting Snatch Deadlift
+
1 Snatch High Pull
+
1 Power Snatch
+
1 Snatch

Back Squat

8-8-8-8

Go Every 3:30