[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch

@82.5%

Rest 3min btw rounds

A: Back squat 10x3@67,5% Amrap sista setet
B: Power clean 5x3
C: Pin press 4x3
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

4 min tabata (20 s on/10 s off) to each set

1. Back squat
2. Bench press (2 x db)
3. Good morning and bent over row
4. Bicep curls
5. French push ups
6. Lunges
7. Push press and upright row (or lateral raise)
8. Sit ups and russian twists

Warm up tabata with barbell:
1. Back squat 2. upright row 3. deadlift 4.hang power clean 5.shoulder press 6. bent over row 7. lunges 8. Good morning

For time:

1000m row
2000m assault bike
200 single unders

750m row
1500m assault bike
150 single unders

500m row
1000m assault bike
100 single unders

250m row
500m assault bike
50 single unders

TC 30 min

4 sets
7 vahtila vääntö
4 banded ring MU turn over
- set up turn over so that it is high enough that in the start position arms straight
- keep your heels on your but at all times
- rest as needed

500m row
3x
4 rope pull ups
10 ab mat sit ups
10s. dead hang
7 bulgarian split squat e/s

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Every 1 min for 10 mins do:
1 Legless Rope Climb
-- Rest 2 mins --
Every 1 min for 10 mins do:
2 Rope Climbs

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scale to using legs

REST DAY / Active Recovery Day

3 rounds
5 sumo wide inch worm
5 wall squats
5 scapula wall slides (slow and controlled)
10 handstand shrughs

mobility/breathing for couple minutes

3 rounds
20sec single arm hang (ota kuminauha keventämään ja tolpasta kiinni ettet pyöri)
40m front rack/single arm oh with kb's (each side) 2x12kg
6+6 90/90 to external rotations @2.5-5kg
8+8 elevated ankle lunge (strech)
10 reverse snow angels
4 min recovery row

Hip mobility flow at the end.

For Total Load:
5 Sets of 2