For quality 2 rounds of
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch

Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
write out 3 of your best lifts
sent minna a video of your last lift

Tempo Back Squats. 3 Seconds Down.

5 Sets of 4

Go Every 3:00

For time of

50m sand bag carry
15 sandbag over shoulder
10 sandbag squats

3 Rounds for quality

10 Strict toes to ring
6 (3/3) Heavy TGU
20 Hollow rocks

Rest 2min

500m row
then for 10 min
7 ring row
20s. hs hold
10 banded deadlift
10 banded deadbugs

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Deadlift
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.
write out 3 of your best lifts
sent minna a video of your last lift

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Rx´d

For time:
40cal ski
30 power clean@60/40kg
20 hspu

rest 5min

For time:
20cal ski
15 power clean@60/40kg
10 hspu

Scaled

For time:
30cal ski
20 power clean@50/35kg
10 hspu

rest 5min

For time:
20cal ski
10 power clean@50/35kg
10 hspu

Tempaus

3min on - 1min off x6, YGIG w/ partner, divide anyhow - alternate between a & b:
a) 16 sandbag over object (120/100) - 16m kottikärrykävely
b) 96m double db farmer's walk - 30 partner mb sit up

Always start intervals from the beginning.

5 RFT:

12 Deadlift 70/50kg
9 HSPU
60 Double Unders

( 7:30 - 12 )

Deadlift on a plate 5x5 reps