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

E75s x20, alternate between a & b:
a) 2x Da Vinci -flow (=R+L+R+L)
b) 45-60s monostructural

"Da Vinci -flow"
Rotational clean, R
Rotational snatch, R
Windmill, R
Hang snatch, R
Rotational hand switch
Rotational clean, L
Rotational snatch, L
Windmill, L
Hang snatch, L
Rotational hand switch

Tarkoitus: Liikutaan vaihteeksi myös muihin liikesuuntiin kuin eteen-taakse, ylös-alas. Lähde kahvakuulan kanssa liikkeelle tunnustellen ja hae flow:n tekniikkaa ensin kevyemmillä kuulilla. Kun flow alkaa sujua, voit hakea mukavasti liikkuvaa hieman raskaampaa painoa.

Rasittavuus: RPE 7-8

Da Vinci flow:

AMRAP 8

10 Wallball Shots
15 Sit-Ups

Warm-up

3-minute Echo bike + 3-minute SkiErg
+
2 rounds
10 Scapular pull-ups
5m/side KB front rack duck walk
10 Hike cleans
+
2 rounds
5 Rope climb pull-ups
10 Lateral Romanian lunges
5 Kneeling jumps
+
1-2 rounds
1 Rope climb
1 Wall walk
2 Devils presses
3 Toes-to-bars
2 Box jump-overs
3 Handstand push-ups
4 Chest-to-bar pull-ups
6 Front rack DB walking lunges
60-seconds rest between rounds

15 Min AMRAP

ME pull up
400m ski
*Every drop row 400m
*Score= Total pull up

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 sots press 10/5kg

---

Front Squat
do a set every 2:30 min
3x3 @85% of 1rm
1x10 @60% of 1rm

AMRAP in 10 minutes

• Burpee box jump-overs
  • ♀ 20-inch box
  • ♂ 24-inch box

E3MOM x3:
Track 1 (>4 bodyweight chin ups)
8 (assisted) chin up
8 double db push press

Track 2 (<4 bodyweight chin ups)
15-30s top of a chin up hold
8 double db push press

RIR 2-3 for both movements on last set.

Warm-up
3-minute BikeErg + 3 Minute Row
+
5 Pikes to planche
5 Kneeling goblet get-ups
10 Tension swings
5 KB Sotts press
+
2 rounds @ increasing pace and load
1 Wall walks
20 Double-unders
3 Thrusters
2 Burpee pull-ups
60-second Air bike between rounds

Block snatch (above the knee)

3 x 3 @ 67-72%,, go every 1:30 to 2:00
3 x 2 @ 72-77%, go every 1:00 to 1:30
4 x 1 @ 77%+, go every 1:00