Solid and fast pyramid to daily max

Snatch Build up to heavy 2rep of today
+
4rft
6 TTB
12 SA DB thrusters LA
6 TTB
12 SA DB thrusters RA

Part A

10 minute snatch test
Max rep snatch
(Swap hands as needed)

Part B

4 sets

12 weighted (assisted) SLDL
into
10-20 hardstyle swings

(focus on big hinge, feeling hamstring and glute tension)

Part C

3 sets

16 deficit cossak squats
into
copenhagen plank

• 2min: Row/Bike/Run

• 1 rnd:
  5 Squat + twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rnds
  8 Deadlift
  8 Front squat
  8 Press

• Mobility...

45 min row 135 hr

For time with a partner!
50-40-30-20-10:
Air Squats
Box Jumps w. step down @60/50cm
Anchored Sit-ups
Push-ups
Wall Balls @9/6kg
*Row 500m after each set!

TimeCap: 30:00
Rx+: 25-20-15-10-5 Reps of Strict Handstand Push-ups for Push-ups

Hang clean & split jerk
Painot lasketaan päivän 1 rep max
4x1 85-90%
4x2 75-80%
4x3 65-70%

YoGig aikaa vastaan: 10kierrosta

100m juoksu
1 kierros DT

*12mave, 9 rive riipusta ja 6 työntöä
Käsipainolla tai kahvakuulalla (1käsi)

Maastaveto 6 x 2 x 80%

Työntöotteella penkkipunnerrus

5 x 5 x AHAP, jokainen sarja

EMOM 12

1 min : 4 Boksihyppyä
2 min : 3 Raakatempaus puolesta reidestä 55 - 65%

AMRAP in 20 minutes

14-12-10-8-6-4-2 Back Squats (Bodyweight)
2-4-6-8-10-12-14 Strict Pull-Ups