Pendly row 4x6
Db lateral rise 4x12

"
3 Rounds for Time

10 Dumbbell Snatches, Left @22,5/15kg

10 Dumbbell Overhead Lunges, Left

10 Dumbbell Snatches, Right

10 Dumbbell Overhead Lunges, Right )

10 Dumbbell Power Cleans, Left

10 Dumbbell Front Squats, Left

10 Dumbbell Power Cleans, Right

10 Dumbbell Front Squats, Right

TC:16'"

EMOM 12:
9/12 cal Row
9 double KB Snatch
9 Box Step over (weighted KB)
9 Wall Ball 7/9kg

2x 12/16kg KB

AMRAP 12' OF:
10 ALT DUMBELL SNATCH 22.5/15 15/10
15 BOX JUMP OVER

400m run or 500m row
Then 3 rounds
10 bird dog
5 push ups
5 DL with empty barbell
5 Hang muscle clean with empty barbell

Olympic lifting skill (clean)
Every 3:00 x 5
5 clean grip deadlift
2 clean shrugs
1 hang power clean

*increasing weight for quality

A: Hip clean max.
B: Push press 3x5
C: 7’emom :Hang power snatch doubles + snatch doubles @75% of snatch

EILINEN/LEPO/

60 min KÄVELY/PK-
LENKKI

Banded Y-T-A-T
3 x 10. Rest 60s.
- Y-T-A-T = 1 Rep
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Buy in

Row 750/700m

50 DB Snatch 30/22,5kg
10 RMU

Cash out

Run 400

FOR TIME OF:
20 CHEST TO BAR
30 HSPU
20 KTB AS 32/24 24/16
30 TOES TO BAR
40 PUSH UP