EMOM 20, alt. btw:
15/12cal AB
6-8 Deficit Handstand Push-ups (2x20kg plate)
6 Strict Pull-ups
Rest 1 min

4 rnds for quality

15 ghd hip ext, snatch grip
30s. sorenso hold
15 arnold press
15 biceps curl

Voima
E3MOM, 3 rounds
box step up 10+10
* -ensin 10 yhdellä
jalalla ja heti perään
toisella*

WOD
4 rounds 35s work/25s rest
single arm kb swing alt.
Kb DL+bicep curl+press
KB snatch alt.
Up down

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

in 20 min built up to daily max for
power snatch + ohs + hang snatch
__
rest 5 min then, using the complex weight as 100%:
__
for time of
30 hang squat snatch @ 60%
rest 1:1
15 hang squat snatch @65%
rest 1:1
10 @ 70%

3 rounds for quality:
1min Sorenson Hold
16 Seated Leg Lifts Over DB's In Straddle
20+20m 1-arm Suitcase Carry, pick heavy load

Simning 50m

3 Sets of 5 @ 95 - 100%

2" Inc Deficit under feet.

3 Rounds:

2:00 Bike or Row
5 GM
5 BS
5 Elbows Rotations
5 Strict Press
5 Stiff legged DL
5 FS

5 Sets of 3 @ Light Weight ( 2 sec pause on catch )

BMU/C2B & HSPU