400m run
21-15-9
KB Swing 32/24kg
Push Up

3 rounds, rest 2 min btw rounds

Ring dip + ring row
7 + 7

2 - 2 - 2 - 2 - 2

75% - 77% - 80% - 82% - 85%

2 - 2 - 2 - 2 - 2

75% - 77% - 80% - 82% - 85%

40 бросков мяча
30 рывков гантели
20 прыжков через короб
60/40 кал гребли
20 прыжков через ороб
30 рывков гантели
40 бросков мяча

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 3 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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6x every 90s.
Muscle snatch
+
Hang power snatch
+
Snatch

@60%

500m row/ski
then 3 rounds of
20 band pull appart
7 e/s 1-arm KB RDL to bend over row(have the weight outside of your body)
12 banded KBS ( focus on using hip only, heigh of the KB doesn't matter)

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DEADLIFT

5x 10 @ 65%
rest as needed

4 Rounds For Time:
14 (7/7) Single Arm DB STOH 35/25kg
6 C2B + 1 Bar Muscle Up
10 BBJO 60/50cm
- Rest 2:00 btw rounds

4 Sets of Snatch Pulls:
1 Floor + 2 Low Hang (below the knee)
Set 1/2: @100% of 1RM Snatch
Set 3/4: @100+%
- Reset after each rep
- Rest as needed

4x6 70%-75%