A.
Snatch balance: 5x1 (75-90%)

B.
Power snatch: 5x2 (80-85%)

C.
Deadlift: 3x3 (85%)

D.
Midline:
3 rds:
Ghd sit up x20
Ghd back extension x20
Holllw rock 30s.

45 minutes

1000 m row
50 supine ring row
100 Du
26 man makers 12,5 kg DB

1. 3+3 strict + Kipping hspu
2. Banded mu
3. Reverse Lunges 4+4
4. False grip mu
5. Ring swing/mu

25 Cal row
25 bj 60 sm
25 pc 50 KG
25 bfb
50 pull ups
25 bfb
25 pc 50 KG
25 bj 60 sm
25 Cal row

BENCH PRESS - SUPERSET
4 rounds of
10 Bench Press + 10 GHD Double KB Row
rest 2'30" btw rounds

27-21-15 reps for time of:
Back squats 75/50
Handstand push-ups

Lepo/väliin jäänyt harjoitus

For tid

100 DU
10 håndstands push-ups
10 box jump overs
25m håndstands gang
10 box jump overs
10 håndstands push-ups
100 DU

Start every 4 mins. Cap 2 min /round.
5 rounds of:

7 DL @ 65-70 % 1 RM
7 HSPU
7 WB
7 Burpee to target (5-15 cm above highest reach)