5 x 5 Frontsquat

3 x 10+10 Bulgarian split squat (KB)

Tabata:
Jumping lunge’s

• Snatch complex: deadlift + pull + muscle snatch + power snatch
• Power snatch 5x1

Leppoja/Uintia/PK

Conditioning
Partner wod
100 Deadlift @2x22,5/15kg
80 Hang power clean
60 Front squats
40 Jerks
20 Thruster
10 rope climbs
Top of every min complete 5 syncro burpees

Time cap : 30 mins

Warm up
3:00 of bike or row

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

Strength
Hang power snatch for load
E2MOM x 5
5 reps

*increasing in weight as needed. Focus on form.

Seated shoulder press 2x5, 3x3

AMRP, 15min time gap:
30 DU
12 sit-up pallolla seinään kosketus
10 hartian kosketus käsillä seisonnassa
8 db snatch

Bench press heavy 3rep in 15min
+
E90sec for 9min(3sets)
1: Strict pull ups xMax unbroken
2: 60sec double kb over head carry AHAP
+
For time
10-1
WP GTOH 20/15kg plate
Push ups

For Quality & Easy Pace 40 MINUTES.

5 Deadlift, Start 50%, increasing weights every round.
4 Minutes, Monostructual
10 Strict Pull ups. Scale as needed.
5 Wall Climb
16 Box Step Ups @ Heavy Dumbbells or Kettlebells.

5-10min Dynamic stretching/rolling
2 Rounds:
Banded pull apart 5-10 with 5s hold
Lat pull down 5-10 with 5s hold
Prone snow angel 10
Burpee 5 (räjähtävästi ylös)