A) Kettlebell snatch
- build up to a moderate-heavy weight

Then complete a ladder as following:
1 with left arm 10 with right arm
2 with left arm 9 with right arm
3 with left arm 8 with right arm
…
Goal: complete unbroken.

B) AMRAP 12 min.
10 KB goblet lunge
10 KB swing
10 alt. KB row

C) In teams of 2 accumulate a total of 5 mins. double kettlebell front rack hold. Go heavy!

3 Rounds on the rower

The intensity increases pr. round - see cals/hr below

• 1 minute @ 700/800/900 Cal/hr
• 1 minute @ 900/1000/1100 Cal/hr
• 30 seconds @ 1100/1150/1200 Cal/hr
• 30 seconds @ 1200/1250/1300 Cal/hr

Then spend 5-10 minutes doing focused stretches/Accessory work

3 Back Squat + 3 Box Jump
5x every 3 min
3 @85%
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible

Snatch seg Pull
3x every 2 min
3 reps @ 90%
3s. pause at start, knee and hip

3 rounds for time:
21/16cal AB
15 GHD Sit-ups
9m HS-walk

Päivä 4

A.1) Muscle clean from power position + push press +front squat w/double bounce 4×4+4+4

B.1) Hang power clean (above knee )
3×50% 3×60% 3×65% 2×3×70%

C.1) Snatch high pull
3×70% 3×3×80%

D.1) Power jerk
3×60% 3×65% 2×3×70%

4×
E.1) Punnerrus ×10
E.2) Ghd back extension × 10-15
10 viikkoa 3×viikossa

AMRAP 4

27/21 Calorie Row
27 Burpees
27 CTB

Rest 4 minutes

AMRAP 4

21/15 Calorie Row
21 Burpees
21 TTB

Rest 4 minutes

AMRAP 4

15/9 Calorie Row
15 Burpees
15 Pull-ups

4 set of 3's Power Snatch

3 RFT:

10 Power Snatch 52,5/40kg
20 Box Jump Overs 24/20"
30 Wallballs 20/14p ( 10/9ft )

( 10 - 15 )

4 sets of 3 Power Clean