Teams of 3
For Time (30 Minute Cap):
1k Row
80/60 Calorie Assault Bike
80 Box Jump Overs
80 Overhead Squats 40/30kg
80 Hang Power Snatches 40/30kg
80 Overhead Squats 40/30kg
80 Box Jump Overs
80/60 Calorie Assault Bike
1k Row

4 rounds: 20sec ON, 10sec OFF

1) KBS
2) Burpee
3) Split Jump
4) Hollow Rock

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Thoracic Flow video

Dead Row 3x3 (KOVA!!)

Maastaveto 3x2x75%

Pukkiveto 1x90-95% (maastavedon maksimista)

"Tall Snatch" 5 x 3

Tempaus + valakyykky (3 sek pito pohjassa) 1+2x70%, 1+2x75%, 1+2x80%, 2x(1+2)x85%

Tempausveto 1x3x95%, 1x2x100%, 2x2x105%

Takakyykky 1x5x70%, 1x3x75%, 1x3x80%, 2x3x85%

Accessory:
Leuanveto 3 x max
Lispainolannku 3 x 30 sec

• Foam roll pecs x 60s each
• Biphasic Lat Strech x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

AMRAP 15'
5 DB Hang Clean @2x22,5/15 kg
10 DB Front Squat
5 DB Jerk
20 Pull Up

AMRAP 6

15 Burbee

15 Pull up

Power Snatch Balance (2s. Pause)

4x2 +85% 1 RM Snatch

Every 90s for 9 rounds:

1 Hang Squat Snatch + 1 Squat Snatch

60-85% 1 RM Snatch

EMOM 12'
1: 15/12 cal row
2: 16 DB snatch @22,5/15 kg
3: 15 USA swing @24/16 kg