Front Squat, 3x3

2-position Snatch, 6 sets

Lepoja

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

5RFT
10 GHD
10 hang Power Clean 40 kg.
10 HSPU
10 WB 9kg

Timecap 30 min.

Good time to beat for
Beginner athlete: 16min 18sec
Average athlete: 13min 35sec
Advanced athlete: 10min 52sec
Elite athlete: 8min 9sec
Regional athlete: 7min 4sec

• 4-4-4 of:
Weighted Strict C2B Chin Ups 75% 8RM

A.
Power Clean: 5x2 (85%)

B.
OHS: 5x2 (80-85%)

C.
3 rds:
Narrow grip Bench press: x10
One hand bent over row x10+10

D.
GHD sit ups: x60

Aikaa

500m soutu
15-12-9
Kyykky-rengassoutu-punnerrus
500m soutu

6 x Clean x 2 + jerk x 2

• For Time:
@ 0:00 Min
Double Unders 200 reps
One-Arm DB Power Snatch (25Kg) 40 reps
@ 6:00 Min Timecap
@ 7:00 Min
4 Round of:
Plyo Box Jump Overs (75 cm) 15 reps
BB Thrusters (40Kg) 15 reps
17 Min Timecap