For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. AKK - kosketus nilkkaan
2. Tuulimylly
3. Ristiaskel taakse - sivuketjun venytys
4. Eteentaivutus käsien viennillä

VOIMA
3 x 8 yhden jalan mave
3 x 8 lattiapunnerrus

EMOM 9
40s. sivukyykky
40s. rengassoutu
30s. heilautus

Jog 40-50 minutes @ HR Zone 2-3

EMOM 20

1) 30s. DU's
2) 10 c 2 b butter fly
3) 15 GHD sit up
4) 10m walking lunge weight optional
5) rest
- do box butterfly PU if need to scale
- keep weight light
RPE 6

12 Min AMRAP

15 Pull Ups
12 Push Ups
9 DBL DB Box Step Overs
2x@22.5/15

Clean
3 x 5 @71% 1RM
2 x 3 @82%
2 x 2 @88%

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Front squat
6x every 2:30 min
4 reps:
2 @ 75
2 @55-65% of 1rm

3rnds
5+5 Bulgarian split squat
5+5 Death March

Every 6 minutes x 6 sets:
15/12 cal bike or ski
8 power cleans 30/20 kg
150 m run or 250/200 m row
10 shoulder to overhead 30/20 kg
8 box jump overs 24/20”