A,
Reverse 3 Position Snatch
1-1-1-1-1
- find your daily max in 5 sets
- Reps go floor, high hang, then hang.

B,
Accessory LIft
Glute Bridge with barbell: 1 x 20reps
Glute Ham Raise: 2 x max rep (on GHD )
Sled Drag: 3 x 30m

Rest as needed btw sets! Each lift should be near but not to failure. Sled should be heavy but something you can walk all 30m with unbroken in a heel to toe fashion so you can feel those glutes and hammies work.

C,
Chipper
3 Rounds
50 Double Under
40 Wall Ball 9/6kg
30 Box Jump Over @60/50cm
20 Burpee
Goal: Sub 21 min

"For Time with a partner (You go I go)

100 WB @9/6kg
Partner doing Wall sit

100 USA Swing @24/16kg
1'Rest

100 One arm DB Push Presses @22,5/15kg
Partner doing HS hold

100 Push up
1'Rest

100 cal Row
Partner holding Plank

100 Burpee

TC :35'"

1a) Single Arm DB Glute Bridge Floor Press 4 x 8-12 each; rest 60 sec
1b) Split Stance RDL 4 x 10-12 each; rest 60 sec
1c) KB Windmill 4 x 6 each; rest 60 sec

“Poker Face”
3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

400m Buy-In, into AMRAP:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

KILOS
First Bar: 52/38
Second Bar: 61/43
Third Bar: 70/48

Eilinen

50 Kettlebell squats
50 Push ups
50 Kettlebell swings
50 Burbees
50 Kettlebell deadlifts

EMOM10': 3 Power clean
Walking lunges 5x15m

Single Arm Farmer Carry x 5:00 Max 30m Trips.

Eilinen/

Peruskunto lenkki hölkkä/fillari

• EMOM x6: 1.) Row/Bike/Run/Ski 2.) 2 Push up + 2 Box steps 3.) Ring row w/ Ring Muscle up transitions

Rest 1min...

• EMOM x4:
  1.) Kipping swings
  2.) Hollow + Arch roll overs

• Mobility...

• Work on: MU / DU's