Squat cleans

Snatch balance 5x3
OHS 4x3
Squat snatch 5x1
Back squat 4x4

Eilinen/Lepo

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(30)
Choose a hero workout and grind it out.

Finisher
50 kneeling crunch
1:00 pigeon

OFF-SITE WORKOUT

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Metcon (quality)

3-5 rounds for quality of:

2:00 min of pistol squats
:20s rest
1:00 min plank hold
:20s rest
2:00 min of turkish get ups
:20s rest
1:00 min plank hold
:20s rest

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WARM-UP:

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2-3 rounds: 1min narrow stance squats, 1min TGU, 1min plank to side plank, 1min leg lift pistol squat

Shoulder press 6x3x65%

Front squat 6x3x65%

5 rounds for time
5 Push-ups
7 Burpees
9 Air squats
200 m run

With weightvest 10/6 kg

Hitaita kyykkyjä, n. 4sec alas ja hitaasti ylös loppua kohden kiihdytys

AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run