For Time:
21-15-9
HSPU
- 250/200m Row Before Each Set

Rest 3:00

21-15-9
Deficit HSPU (10cm)
- 250/200m Row Before Each Set

6 Sets of Snatch
Set 1: 3 @70%
Set 2: 3 @80%
Set 3: 3 @85%
Set 4: 1 @90%
Set 5: 1 @95%
Set 6: 3 @70%

• Rest 2min btw sets.

2 Sets for Quality:
1:30 Row
15 Pass Throughs (stick)
10 OHS (stick)
5 Snatch Balances (stick)

Snatch Build up to heavy 1rep in 15min
+
For time:
100 Thruster 35/25
Every time you break 3 bar mu or 6 CTB Penalty

Every 3min for 3 rounds
8-12 db shoulder press

Landmine Lateral Lunge: 4 x 5 ea. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Basic Endurance Run klo 17:00

Rive + työntö

8 x (2+1)@70% ->

Niskata työntö

5 x 2@60-70%

Boksihypyt 30 kpl

Penkki 4x(2+1)+2x4

FOR TIME
21 cal Row
21 Air Squats
21 Sit Ups
21 Push Ups
21 Pull Ups
21 Wallballs
21 BB Good Mornings
21 sec Handstand Hold
21 Toes To Bar
21 Box Jumps
21 Push Presses
21 Sumo DL High Pulls
21 Thrusters
21 Deadlifts
21 Hang Power Cleans
21 Walking Lunges
21 Overhead Squats
21 sec Hanging L-sit Hold
21 Hang Power Snatches
21 Burpees

BB weight 35/20 kg