EMOM 12:
9/12 cal Row
9 double KB Snatch
9 Box Step over (weighted KB)
9 Wall Ball 7/9kg

2x 12/16kg KB

AMRAP 12' OF:
10 ALT DUMBELL SNATCH 22.5/15 15/10
15 BOX JUMP OVER

400m run or 500m row
Then 3 rounds
10 bird dog
5 push ups
5 DL with empty barbell
5 Hang muscle clean with empty barbell

Olympic lifting skill (clean)
Every 3:00 x 5
5 clean grip deadlift
2 clean shrugs
1 hang power clean

*increasing weight for quality

A: Hip clean max.
B: Push press 3x5
C: 7’emom :Hang power snatch doubles + snatch doubles @75% of snatch

EILINEN/LEPO/

60 min KÄVELY/PK-
LENKKI

Banded Y-T-A-T
3 x 10. Rest 60s.
- Y-T-A-T = 1 Rep
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Buy in

Row 750/700m

50 DB Snatch 30/22,5kg
10 RMU

Cash out

Run 400

FOR TIME OF:
20 CHEST TO BAR
30 HSPU
20 KTB AS 32/24 24/16
30 TOES TO BAR
40 PUSH UP

A,
Snatch balance
3-3-3-3-3
- add weight each set
- find the heaviest triple of the day

B,
Accessory Lifts
Deficit Deadlift ( 10cm height): Build up to a heavy set of 5
Sled Drag: 3 x 30m
- See if you can add some weight to the sled from the previous weeks work.

C,
Chipper
Run 600 meters
20 Front Squat @61/43kg
10 Bar Facing Burpee
Run 400 meters
15 Front Squat @84/61kg
15 Bar Facing Burpee
Run 200 meters
10 Front Squat @102/70kg
20 Bar Facing Burpee
Goal: Sub 15 min

Push press 5x3
+
12 min amrap
3-6-9-12..
Alternating SA DB Devil press(L+R=1rep)
CTB