Hip Power snatch + hang power snatch + hang snatch

5 x 1+1+1 @ 50%, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3-minute Echo bike + 3-minute Row
+
5 Inchworms
10 Tension swings
5 Jefferson curls
+
2 rounds
5 Rope climb pull-ups
10 KB seesaw presses
5m/side KB front rack duck walk
+
3 rounds @ increasing pace
10 Wall balls/Toes-to-bars/1 Rope climb (alternate each round)
5 GHD sit-ups/Bar-facing burpees/Handstand push-ups (alternate)
5 Power cleans/Front squats/Deadlifts (alternate)
60-seconds Row/Echo bike (alternate)

Front Squat

6 x 2 @ 80%

4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

3 Rounds 90sec ON 90sec OFF:

A) 15/11cal ROW
Rest of the time: Rover over Burpee

B) 15/11cal BIKE
Rest of the time: Sit-Ups

3min Rest

3 Rounds 90sec ON 90ec OFF:

A) 15 Wallballs
rest of the time Air Squat

B) 15 Push Ups
Rest of the time: KB Swing

50min ergoilla

Row

6min Pk

4min VK1

2min VK2

Bike

6min Pk

4min VK1

2min VK2

Ski

6min Pk

4min VK1

2min VK2

Echo bike

6min Pk

4min VK1

2min VK2

-moderate heavy
-2min rest

Voima
E3MOM, 4 rounds
2KB thruster x6

WOD
4 rounds for time
8 lunge
8 worm push up
8 cal ergo

Front squat

4 x 3 @ 84+%, go every 3:00-4:00