Build to Moderate Complex:

1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch

• Take out bar out of the rack.
• Complete the full complex unbroken
• Speed and quality are more important than loading

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg

5 rounds, each round for time, of:
24/20 Assault Bike Calories
24/20 Row Calories
12/10 Assault Bike Calories
12/10 Row Calories

Rest 2 mins between each round.

5 minutes of easy bike, walk, or row done with nasal breathing.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

CONDITIONING

Event 1

21-15-9-3
Deadlift (90kg)
Burpee
Wall-ball (6kg)

ACCESSORY
Event 2

Riinan satujumppa
30sec work, 15 rest
Wall sit
Echo bike
Lankku
KBS (20kg)
Kylki oik. (20kg)
Kylki vas. (20kg)
Machine
Biceps Curl (bar)

For time:

20 Deadlift 50/35kg
Run 150m
15 Deadlift 50/35kg
Run 150m
10 Deadlift
Run 150m

3-5x
A)KB C&J-ladder
F-2x8-12-16-20-24kg
M-2x16-20-24-28-32kg
B)T2bx5-10

Max clean