A,
Snatch 5x3 at 85% 1RM

Rest as needed between sets.

Drop between each rep.

B,
For time:
50 Chest-to-bar Pull-ups
100 Overhead Squats@34/25kg
200 Double Unders

Goal- Sub 12-minutes

C,
Strict Handstand Push-ups 8-6-4-2-4-6-8

Rest 2 mins between efforts.

Sets must be unbroken.

2-3rds for quality

-5-8 medicin ball push
-10-15 knee raises (lying on a bench)
-12-15 V-ups

2x3 2x2 neg

5 Min Foam Roll
4 Min Erg
3 rounds:
5 High Box Jumps + 10 Inch Worm + 15 Banded GM
1:00 + 1:00 Banded Triceps Stretch

then...

30 Single Leg RDL, alternating
15+15 One arm Bench Press

Superset x 3 work sets
Half Kneeling Landmine Press x 6 each.
Rest 60s.
Elbows Out Landmine Row x 10 each.
Rest 60s.

Little heavier than last week as slightly lower reps.

2 RFT:

10 BMU
20 Bar Facing Burpees
30 Deadlifts 102,5/70kg ( Teen 90/60kg)
40 Wallballs 30/20p

( 12 - 22 )

AMRAP 10
1-2-3-4-5-6-7-8-9-10... reps of:
Bar facing burpee
Power snatch @45/30kg
Back squat @45/30kg

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Viimeisen tempauksen jälkeen tanko suoraan niskaan ja kyykyt

Every 90s x8
- 4 tng (touch and go) squat snatch @~45%

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Jos kyykkyyn haastava, voit tehdä myös raakatempaus + valakyykky

Kevyehkö, hyvin liikuteltava paino. Kaikki sarjat sama paino

500m ski
3 rounds of
20s. hs hold
10 hollow tocks
7 dbl db z press

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Push Press

3x3 @ 65% of 1rm Jerk
2x7 @45% of 1rm Jerk
rest 2 min in b/w setts

1a) deadlift 5x5x70%
1b) romanian deadlift 5x3x50% (explosive)