Banded Alphabet: 3 sets on each side. Rest 60s.

Eilinen / Lepo

14’ Ladder Up 3,6,9,12,… of:
Power Snatch 40/30
Toes to Bar

Running clock
0-10 mins build upto a heavy complex of power snatch/ hang squat snatch/OHS

13-18 mins perform 30 snatch@70-80% of above or hit TC whatever comes first

20-26 mins accumulate 30 OHS@70-80% of 1A.

30-36 mins amrap of
6 pistols
3 strict pull ups

38-42 tabata core or mobility

3 rds For time:

20 Dumbell Squat snatch 22,5/15kg
HS walk 10m

AMRAP 3, Rest time 1 minutes btw. AMRAPs

Row 500/450m
Max reps squat snatch 80%

Row 500/450m
Max reps clean&jerk, same weight than Snatch

100 Du´s
Max reps Thrusters, same weight than Snatch

100 Du´s
Max Reps TTB

Run 400m
Max reps Squat Snatch 80%

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

A: 5rm back squat in 15-20min

B: 12 min emom
1: waiter walk 20m hö
2: Isometric Copenhagen adduktor exercise x20-30sek hö
3: waiter walk 20m vä
4: Isometric Copenhagen adduktor exercise x20-30sek vä

Etukyykky 6x2@80%

Raakarive puolesta reidestä + raakatyöntö (pukit)

6 x (2+1)@75-85% (raty)

Te otteella Mave, ilman loppuojennusta

3x3@100%

"Elizabeth"

21-5-9

Clean 60/42,5kg
Ring Dip