5 sets: 1 Power snatch+ 2OHS
Back squat 5x5

Fitness For time:
15-12-9
power snatch
400m or 300m run after each set of snatch

5 rounds for time of:

• 115-lb. hang power clean and jerks, 12 reps
• 115-lb. thrusters, 9 reps
• 115-lb. power snatches, 6 reps

400m Run or 20 cal bike

Then 3 rounds
10 squats with 3 second pause at bottom
10 RKBS

Strength
Back squats
E2MOM x 6
8 reps

*try to increase the weight you did from June 1st

"Rosa"

5RFT

10 Handstand push UPS
400m Run

Ulkotreenit
Warm up
1 round of todays workout movements

Workout
3 rounds for quality
10-15 weighted single leg RDL (R/L)
10-15 banded single leg hip bridge (R/L)
10-15 single leg calf raises (R/L)

3 rounds for quality
10-15 single arm upright row (R/L)
10-15 single arm db bench press (R/L)
10-15 double db/kb lawnmover rows (loan your partner db/kb for this)

3 rounds for quality
10-15 windmills (R/L)
20 deadbugs
:45-60 side plank (R/L)

Equipment you need
1-2 db/kb's
some mat or something where you can lay on floor (viltti/paita/matto)
abmat under elbow on side plank hold

Vauhtipunnerrus + etukyykky

5 x (3+6)

Raakatempaus + valakyykky

10 x (1+1) @ 50%->

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

A.
Easy Run 400m
20 DU's/SU's
5 Burpees

Moderate Run 200m
20 DU's
5 Burpees

Hard Run 100m
20 DU's
5 Burpees

Mobility...

For time:
Run 400m
20 Reverse Lunges
Run 400m
20 Burpees
Run 400m
20 Handrelease Pushups
Run 400m
1min Side Plank (left)
Run 400m
1min Side Plank (right)

Box squat 6x3