Every time you break, perform 8 heavy DB snatches 20/15kg

2 sets, each set for time:

800m Run
-- then --
2 rounds of:
15 Push-ups
12 Alt. DB Hang Power Snatches 20/15kg
9 OHS 50/35kg
-- then --
400m Run

Rest 5min btw sets.

Warm-up: 

3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

8+8 1-Arm OHS

4 High box jumps

---

A) OHS

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

Overhead squats

4 x 8 @ 60%

---

Metcon

For quality:

15-12-9 Reps of:
Snatch grip push press behind the neck
Back rack weighted lunges
High box jumps

*Painoksi 65% tempauksen 1RM.

---

C) Bonus:

Strict banded pull-ups, 8 x 6.

Seated 1-Arm shoulder press, 4 x 10+10

Core:
80 Star fish crunches

Bench Press

5-5-3-3-1-1

Send Off 2:00

4 rounds

15 ghd hip ext.
10 DBL DB front squat
5 box jumps

4 sets of Front Squat
Set 1: 3 @80%
Set 2: 2 @82%
Set 3: 2 @85%
Set 4: 3 @85-87%

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

---

Tempo Front Squat
5 sets of 3
@ AHAFA
3 - 4 - X - 3

3-4rounds:

10-15 GHD sit up
3-10 strict pull up

Rengasdipit 5-10 toistoa /sarja, skaalaus kuminauhalla tarvittaessa.

Push up 2 x max reps, count the total