A) Back squat
6-6-4-4-2 @75-90% 1RM

B) 3 rounds
30-50s wall-handstand hold
10-12 pause body row (2s)
8-12/side one legged box step-down (DB)

16min alkavalla 2 minuutilla

1. 4 paholaisen punnerrus, 8 vauhtipunnerrus, 12 maljakyykky,…
2. Laite

Liiku käsipainon kanssa vauhdikkaasti ja laitteella maltilla

Jumpping Pull + Muscle Snatch + Power Snatch

6 x ( 2 + 1 + 1 ) @ Go every 1:45

Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Snatch ( Squat )

5 x 2 @ 70-80% of 1RM OTD.

Drop barbell between reps.

Go every 2:00

4-4-3-3-2-2:
Floor Press
[18 Minutes]

For time, 3 kierrosta:
30 Air squat
20 Push up
10 Pull-up

3x 90sec
Suorin käsin lankku
1min lepo välissä

A) Front squat + back squat
3x3+6-10 @80-85% 1RM FS

B) On the minute for 12min
1. 6-10 hamstrings in rower
2. 8-12 DB bench press
3. 10-15 BB biceps curl

Back Squat
Every 3 minutes

Set 1: V2
Set 2: V2-V1
Set 3: V1
Set 4: V*
Set 5: V*

Pause snatch (3 sec pause below knee) 2-2-2-2
-this can be done with partner and partner counts the pause