2x3, 2x2 neg

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

On the minute for 8 min
1. 6 strict toes to bar
2. 10 db squat snatch / deep power snatch

5min AMRAP
14 db snatch 30/20
10 toes to bar

For Time:
20 Rope Climbs 4m
- Every 5 reps complete 20 Push-ups + 40 DU
- Workout ends w/ push-ups and double unders

With Tabata Timer 20/10sec:
100 Good Mornings w/ empty barbell

Clean & Jerk

2 x (2+2) x 70%, 3 x (1+1)x75%

Clean deadlift

4 x 3 x 103%

Front Squat

5 x 2 x 80%

Hang Snatch High Pull

3 x 4 x 60%

• 3min. Row/Bike/Run

• 2 rds:
  8 KB swing
  8 Qoblet squat
  8 Russian Ab twist
  8 Knee rise/T2B

• Mobility...

• Work on: Front squat

1.) Muscle clean + tall clean + tall jerk 4x3+3+3
2.) Clean 5x3
3.) Clean pull on a riser 4x4
4.) Front squat 4,4,3,3,2
5.) Good morning 3x5

Penkki 3x1x95%

2 lankun penkki 2x2x95%

Pystysoutu 3x20
Facepulls 3x20
-vuorotellen