Bar dips 5x10

20m (10/10) DB OH Walking Lunges 22,5/15kg
21-15-9 Burpees Over DB

Rest 3:00

20m (10/10) DB OH Walking Lunges 22,5/15kg
9-15-21 Burpees Over DB

For Time:
21-15-9
HSPU
- 250/200m Row Before Each Set

Rest 3:00

21-15-9
Deficit HSPU (10cm)
- 250/200m Row Before Each Set

6 Sets of Snatch
Set 1: 3 @70%
Set 2: 3 @80%
Set 3: 3 @85%
Set 4: 1 @90%
Set 5: 1 @95%
Set 6: 3 @70%

• Rest 2min btw sets.

2 Sets for Quality:
1:30 Row
15 Pass Throughs (stick)
10 OHS (stick)
5 Snatch Balances (stick)

Snatch Build up to heavy 1rep in 15min
+
For time:
100 Thruster 35/25
Every time you break 3 bar mu or 6 CTB Penalty

Every 3min for 3 rounds
8-12 db shoulder press

Landmine Lateral Lunge: 4 x 5 ea. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Basic Endurance Run klo 17:00

Rive + työntö

8 x (2+1)@70% ->

Niskata työntö

5 x 2@60-70%

Boksihypyt 30 kpl