Rope 1/2

2 x 5-10sec/ hand passive rope hang
2 x 5-10sec/ hand active rope hang
3 x 4-8 rope hang knee raises

• foot lock

EMOM 12
1. 40sec burpee shuttle run
2. 1-2 rope climb
3. 30-40sec pistol squat alt.
4. Rest

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

20 mins to find a 1RM for the day.

B,
Every 1 min for 32 mins, alternating between:
10 Power Snatches, 34/25kg + max reps in remaining time Bike Calories
15 Box Jump Overs, 60/50cm + max reps in remaining time Bike Calories
10 Toes-to-bars + max reps in remaining time Bike Calories
40 Double Unders + max reps in remaining time Bike Calories

C,
3 rounds for quality of:
14 Alternating Bird Dogs
Banded Lateral Walk, L 7,5mR 7,5m
10 L/10 R Split Stance Dumbbell Deadlifts, pick load

ACCESSORY

3x
10+10 kulmasoutu kahvakuulalla
10 viparit sivulle (Henkka jos sattuu nii tee viparit eteen tai pystypunnerrus)
5-10 dippiä tangolla

• lepää mitä tarvii

3 rounds

20 box steps @60cm (bodyweight)
20 push ups
40 abmat sit ups
20 kb swing @24kg
50 Double unders
- rest 2min

• kivaa pikku jumppailuu!

For time, 30 rounds of

5 kipping pull-ups
3 DB thrusters @ 22.5 /15kg
1 clean @ 100/70kg (any clean)

Tc 30mim

Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)

“Santiago”

Seven rounds for time of:
■35 pound Dumbbell hang squat clean, 18 reps
■18 Pull-ups
■135 pound Power clean, 10 reps
■10 Handstand push-ups

Part A).
Skill Primer
Pause Muscle Snatch & Snatch Balance
(5-8 sets x 2+2 / 0:03 pause below knees)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below knees)