30 MIN

• 1 min Erg @85%
• 1/2/3/4/5/6… rounds of DT complex

1 round of DT complex today:

• 3 single handed Deadlifts w 1x24kg kb
• 2 hang Cleans w 1x24kg kb
• 1 Push Press w 1x24kg kb

One round is both left and right

10x2min on / 1min off
15cal row + 15 box over jump +15 ring row + 15 wallball + 15 v-ups + 15burpee.
After 15 burpees 15 v-ups + 15 wallballs and so on.

A:
Skill Primer
Tempo Snatch Deadlift, Low Hang Muscle Snatch & Snatch Balance (5-8 sets x 1+2+2/ 0:05 from floor to hips)

B:
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 60%-70% / 0:03 pause below the knees )

3 rounds, each for time:
21 deadlift, 55kg
15 step down box jump overs
9x7m farmers carry, 2x24kg KB

rest 2min between rounds

Every 2:30 for 12:30 do:
10 bench press, 70% 1RM
10 strict pull-ups

For time
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean 36kg
Kipping HSPU / Box pike pushups

TC: 12min

3 rounds for quality
10 barbell RDL's
10 chest supported DB rows
5/5 bulgarian split squats

Back Squat

5 x 2 @ 80%

6xEMOM8 (yht. 48min)
1. 5 power snatch+5 toes to Bar

1. 5 OHS + 5 box jump

2. 5 front squat + 5 Bar over burpee

3. 5 Push press + 5 back squat

4. 5 Power clean + 5 HSPU

5. 5 Thruster + 5 Pull up

120 kcal row / toinen pari roikkuu
120 kcal erg bike / toinen kyykkypidossa seinällä