E2M for 16min
3x Hang Power snatch
Build up in weight
+
15min amrap
15 lateral Burpees Over the Barbell
15 Deadlifts
15 Hollow to tuck

(0-20)

• 1min.: Row/Bike

• 2rds:
  9 Air squats
  7 Ring row
  5 Push ups

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Muscle clean
  5 Front squat
  5 Shoulder press

• 30s. Row/Bike

• Mobility...

• 2 rds:
  3 Clean pull
  3 Power clean
  3 Front squat

Single Leg Dumbbell Glute Bridge: 4 x 10 each. 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)

Every 90sec for 9mins (6 sets):
Power snatch + hang power snatch + OHS
- Go by the feeling and add weight as you wish

A.
3 sets:
10 DB bench press
10 Strict pull-up

3 sets:
8 Strict chin-up
8 DB press
8 Strict dip (box)

2 sets:
8 Ring pull-up
10 Push-up

B.
For time:

100cal bike erg
*5 Thrusters every starting minute (40kg)

Scaled option:
Air runner instead of bike & 5 t2b every minute/every other minute

For time
30 hang power snatch 65/45
15 OHS
20 hang power snatch 75/55
15 OHS
10 hang power snatch 95/65
15 OHS

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Then 2 rounds with empty barbell
5 snatch grip deadlift
5 hang power snatch
5 OHS
5 power snatch

Power snatch
Every 1:30 x 8
2 power snatch + 1 OHS

Mobility

EILINEN/LEPO/
60 min PK-
LENKKI

5km run