Strength

3*3 Muscle snatch
6*1 Pausing hang snatch (pause in catch)

Workout

Every 5 mins for 4 rounds (or 4 rounds each for time in team of 2 or 3)

3 legless rope climbs
5 wall walks
9 sandbag over shoulder

Be aware for Clare

Block Clean ( mid thigh)

2 x 3 x 73%, 3 x 2 x 73%

Snatch Balance

3 x 3 x 78%, 2 x 2 x 82%

Push Press

2 x 4 x 85%, 3 x 3 x 87%

Muscle Snatch

1 x 5 x 70%, 2 x 3 x 75%, 1 x 3 x 78%

3 Sets:

20 KB Swing
20 Sit Ups

For time parin kanssa

2000/1500m row
300 DU
150 box over burpee

Toistot saa jakaa miten haluaa.

2x3, 2x1, neg

For total reps

• 3 sets of shoulder presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push presses, ⅔ body weight
• 3 sets of strict pull-ups
• 3 sets of push jerks, ⅔ body weight
• 3 sets of strict pull-ups

Rest 30 sec. between sets.

VETÄVÄ VOIMA+CORE
3 rounds of:
- One hand KB row 8+8
- rest 90s
- 20-30s of Plank w/KB drag
- rest 90s

METCON
15 min AMRAP of strict "Helen"
- 400m run
- 18 KB swing (20/12)
- 9 Banded strict pullups

Amrap 12
Ski erg 15/10 cal
20 Jumping lunge
Row 15/10 cal
2+2 Turkish get up
15 Wallball

5x5 Backsquat

3x
15 Push-up
10+10 Bulgarian split squat
12 Pull-up/chin-up
15 Ring row

+Core

OHS

• Find a heavy 3 in 20min.

• 2min.: Row/Bike/Run

• 60s. + 60s. Lunge complex

• 60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6-8 OHS
  10-20 DU's
  6-8 Ring row

• Mobility...