KB Snatch Technique (16 mins)
4 x 6 reps /side
- as heavy as possible

Warm up
3 rounds
200m run
5 push up to downdog pose
10-20 mountain climbers
10 single leg rdl with bodyweight
6/8/10 suitcase deadlifts (R/L)

Metcon
AMRAP 15
kb/db snatches x 10-14 reps
Push ups x 10-20 reps (pick up yours and hold it entire workout)
200m run

Accessory work
3-4 rounds
45/45m single arm Suitcase carrying
45/45m single arm OH Carrying

Equipments you need :
1-2 dumbbell/kettlebell
running shoes

1rm Back squat test
+
Coach surprise

21-15-9 reps of:

• Dumbbell thrusters
• L pull-ups

Shoulder Press 3 RM

GHD technique !!

EMOM 16
1) 10 Strict Pull-Up
2) 10 Hollow rock
3) 10 Push-Up
4) 10 GHD sit up

• pull up scaling : 3 negatives

Takakyykky 6 x 2 x 80%

Raakarive + työntö
1+2x65%, 1+2x70%, 1+2x75% 2 x (1+2)x80%

Pystypunnerrus 3x4

Leuka 4 x 10
TTB 4 x 12

EMOM 15'
1: 15 USA Swing @24/16kg
2: 10 C2B/Pull up
3: 5 OHS @60/40kg

Death by Strict Handstand Push-Up
1 rep on the first minute. 2 reps on the 2nd, 3 on the 3rd and so on.

Strict HSPU 5x6