8 min E2MOM:
• 2 Hang Power Snatches
Recommended weight is 70% 1RM Snatch.

10 min E2MOM:
• 3 Snatch
Squat Snatch. Start with 50% of 1RM and increase by 10% each round to finish around 90%.

5 rounds

1000 m bike
10 t2b
3 bear complex
10 hspu
1000 m bike/ski
2 min rest

2-3sets:

4 high box jump
8+8 bulgarian split squat
12 GHD hip extension

Back squat
2x8
2x6
2x4

3x9min AMRAP w. partner,
2'rest between

YGIG style

30 cal airbike (or 40cal row)
20 dbl DB thruster @2x20/10kg
10 BMU/C2B/slow eccentric pull up (perform a
challenging move)
20m farmer hold walking lunges
30 wall ball

continue next AMRAP where you stopped the previous one

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

WEIGHTED PULL UP

4x6

Every 2min

• lisää viime viikosta

BENCH PRESS

4x8 @75%

Every 3min

2 x 5 min AMRAP

A) AMRAP
50 DU
25 air squats
15 cal ski

B) AMRAP
15 cal row
10 burpees over rower