Snatch

3 sets of 2's
2 set of heavy single

Speed work, 2 min rest between rounds
A1) Side squats 3x(4+4) heavy
A2) High box jump 3x6
A3) takareiden koukistus maaten 3x(5+5)
A4) box squat 3x5x80%

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
4x5 @75-78%
2-2,5min rest between the sets

B) Bench press
4x5 @75-78%
2-2,5min rest between the sets

C) 3 rounds for quality
8-10/side one arm ring row
12-15 DB pull-over
40-60s hip thrust hold (weighted)

Emom9
1. 4+4 Band assisted/Plate assisted pistol squat
2. 4+4 Box side step up
3.Rest

AMRAP10 in pairs, switch places every minute on the minute.
A) 60s row
B) 5+5 barbell step back lunge (~65-75% of squat complex weight) + remaining time barbell back rack hold

Result: Total calories.

AMRAP10 in pairs, switch places every minute on the minute.
A) 30s row + 30s rest
B) 5+5 barbell step back lunge (~65-75% of squat complex weight) + remaining time barbell back rack hold

Result: Total calories.

Choose movement(s)

Chest to rings
5, 4, 3, 2, 2

straight in to
Ring dips
5, 4, 3, 2, 2

- rest as needed in between super sets
- c2r, get the ring to your diaphragm every rep, use bands if needed
- sent videos of the last reps

A) 4 sets of
5/5 tempo bulgarian split squat (31X1)
5/5 tempo single leg RDL (31X1)

B) AMRAP 10 min. with a partner
1 clean + 1 front squat + 1 push press
2 cleans + 2 front squats + 2 push presses
- Add 1 rep each round.
- Both have to complete each round
- Once you reach failure start over again.

C) Afterparty
2-3 sets of
6/6 kettlebell windmill
8/8 kettlebell teapot
10/10 russian twist

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

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Incline Bench Press
rest 2:30 minSet 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+