Three sets of eight reps of double kettlebell snatch. Mark weight of single KB.

Super slow front squat 5x6
4-6 sec down + stop at bottom

Strength

press
strength 3*5
hypertrophy 4*8

Accessories

3 sets of 8-12reps
tactical pull ups
seated single arm press

workout

5 rounds

100m erg
1 length arm over arm kb sled drag

1:1 work to rest

Reverse Crunch: 4 x 10. Rest 60s.
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

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POWER SN + SN + SN BALANCE
3[2+1+2]@nousu 50% te-% pal 2min

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SN + SN Below Knee
2[1+2]@50%, 2[1+2]@60%, 2[1+2]@70%, 3[1+1]@76-81% te-% pal 2min

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KYYKKYHYPPY 4x5@tanko, pal 2min

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SNATCH PULL + SNATCH PULL Below Knee
1+3@70%, 1+3@81%, 2[1+3]@91, 2[1+2]@101%, 1+1@106% te-% pal 2min

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BACK SQUAT
9@50%, 7@60%, 5@70%, 2x3@80% pal 2min

For time:
1,2 km hill trail run

3 rounds:
30 push ups
30 DB snatches

1,2 km hill trail run

2 rounds:
40 sit ups
40 DB push press (20+20)

1,2 km hill trail run
1 round:
100 air squats

20m moderate intensity conditioning

Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min
Feel free to do 10min of one exercise and 10min of another.

For Time
20-15-10-15-20 reps of:
- WB 13/9kg
- Bench Presses 70/50kg
40-30-20-30-40 reps of:
- DU
$ out: 20 Burpees

4 Sets of Clean Pulls:
1 Floor + 2 Low Hang (below the knee)
Set 1/2: @100% of 1RM Clean
Set 3/4: @100+%
- Rest as needed
- DON'T reset after reps
- Use straps or grips

3 rounds
800m run
42 KBS 50/35
24 pull-ups