3 Rounds @ 1 RIR (after conditioning)

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

SNATCH

A) WU
3-4x For Quality
*Rest as needed

• 3 Snatch Pull + 3 Tall Squat Snatch

*Keskity siihen, ettet tee sitä banaaniasentoa, vaan ojennus tulis suoraan ylöspäin. Alota tyhjällä tangolla ja nosta jos tuntuu varmalta.

B) Snatch From Blocks

1) E3MOM X3 From Above The Knee
- 3 DnG Squat Snatch

2) E2MOM X3 From Below The Knee
- 2 DnG Squat Snatch

3) EMOM Till Days Heavy (From floor)
- 1 Squat Snatch

C) Snatch Pull w/pause @above knee (1sec)
- 4x3 @100% from 1RM

*Koko setin keskityt vaan siihen vedon suuntaan. Rauhallinen kiihdytys lattialta ja suoraan ylös. Kuvaa muutama.

SQUATS

Back Squat:

1x5 @75kg
1x5 @85kg
2x2 @95kg

Front Squat:

4x4 @70kg

METCON

4x4min On/2Min Off (Alternating A&B)

A)
- 2 rMU
- 4 Devils Press 2x35lbs
- 8 Cal Echo

B)
- 10 C2B
- 8 Cal Echo
- 6 DB Box Step Up 2x35lbs

ACCESSORIES

A) 4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 30/30m Heavy KB Suitcase Carry *rest as needed

B) 3-4x For Quality:

• 30/30s Banded Pallof Press (Half Kneeling)
• 30/30s Banded Russian Twist
• 30-45s Plank Hold

• every minute 7 target burpees (Starting w c2b, so first burpees 1:00)

30' AMRAP w. partner

10 man maker (push up + renegade row + cluster) @2x20/12.5kg
20 box jump
40 abmat sit up
80 cal row
40 burpee
20 dbl DB STOH
10 c2b

Goal: 3rnds

2-3sets:

10+10 Db seated press
10+10 suitcase deadlift

4 rft

15 strict pullups
20 kb overhead walking lunges 2×20
30 cal row

5x4min AMRAP, 1min rest
20 DU / 40 SU
16 steps walking lunges
12 ring row
8 HR push up

4x4x60-80kg

3x1+5x25-35

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB