Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Flat Foot Snatch 3x5reps@light weight
Slow snatch + snatch 3x2+2reps@medium weight
Power Snatch 4x4reps@medium+
rest 1.5-2 min bwn sets

Accessory Work
3 sets
8+8 single arm upright row + 8-12 ring row
rest 1 min
8+8 single arm floor press + 16-24 mountain climbers
rest 1 min

Mitkä liikkeet teit?
16x 20sec on/10sec off

Front squat
10 reps @ 50% 1 RM (lepo noin 2min ennen OTM-aloitusta)
+
OTM5: 5 front squats 55-65% 1RM
+
10 reps (lepo noin 2min OTM-osion jälkeen, tavoitteena tehdä jälkimmäiset 10 toistoa isommalla painolla kuin ensimmäiset 10)

3 sets 5 reps clean pull
90%+ 1RM clean

12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row

10-15min easy pace Run / Walk (recovery pace)

5 Rounds for time

1000m BikeErg
400m Run

Target time. < 20:00

Time Cap 24

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets

50min alternating
5min ergo/jog

EMOM 5
1. Bench press/pentley row
2. Box step up
3. Alt. V-ups
4. Burpee without jump
5. Goblet squat

Alternate between Back Squat & Strict Chin-Ups

4 Back Squat
2 Weighted Chin-Ups

5 Sets Both. Start every 2:00 ( Total 20 minutes )