3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

12min:
6 heavy kb swing
12 air squats
6 push ups
12 cal row/ 6 cal echo

E2:15 x8
A)
6 back squat
12 alt. Strict press @2x db
B)
8 d-kb deadlift
8 ring row
*toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

Pystypunnerrus+vauhtipunnerrus+työntö 2+2+2
15,25,30,35,39,0

Rive lantio+rive pp+2 etukyykkyä
25,30,35,40

Snatch high pull + squat snatch 2+1

For time

• 4-mile run
• 3,000-meter row
• 2-mile run

RDL 3x9

Emomx24
1-4) 1000/800m row
5-6) 20 wall ball @9/6kg

Mökkiedition:
Emomx16-24
1-2) 1min run + 20 lunges
3-4) 1min run + 10-15 push ups

For time

• 20 lateral burpees over the dumbbell
• 20 alternating dumbbell hang clean-to-overheads
• 200-meter row

Hang clean 2x2