8 rounds:
30s work
90s rest

REST DAY / MOBILITY

Tee jotain kevyttä tai pidä kokonaan lepopäivä.

A. (0-20)

45s. Row/Bike/Run/Ski
45s. Squat + twist + Hip up & down

45s. Row/Bike/Run/Ski
45s. Up&down dog

45s. Row/Bike/Run/Ski
45s. Scale stretch

Mobility:
- Lunge complex
- Ankles/Calves
- Shoulders + Chest + Lats

Back squat:
8x 35%
6x 45%
4x 55%

8 rounds
Snatch complex:
Power snatch
Oh squat
Hang squat snatch
Oh squat

For Time:
21-18-15-12-9-6-3
T2B
Dumbell Snatches @22,5/15kg

TC: 14'

EMOM 8'
30" HS hold

Back squat 3x2@ heavy weight ca90%
+
4min amrap
10 Ball slam
10 Burpees
2min rest
4min amrap
Row for cal
2min rest
4 min amrap
10 Alternating DB snatch
10 Reverse DB goblet hold lunges

Core:
50 weighted sit-ups (wall ball, kb yms)
Then,
3 rounds, accumulate
1 min hollow hold
1 min superman hold
1 min L-sit hold (or L-hang)

For quality

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Snatches @30/20kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Snatches @30/20kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Snatches @30/20kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Snatches @30/20kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Snatches @30/20kg
10 Pull-Ups

TC:15'

Warm up
3 rounds
1:00 High Knees/Marching
10 Shoulder to Overhead (R/L)
15 Air Squats

Metcon
10 Sets
20-30 Jumping Air Squats
20-30 Alternating Leg V-Ups
Max Dumbbell Hang Clean and Jerk (right/left)

Accessory Work

3 rounds:
12 Chin Up/Pull Up/ BedSheed row/Ring row..
10 Lateral Box Step Ups (each side)
3-5 Turkish Get Ups (each side)