• 2min. Row/Bike/Run/Ski

• 1 rnd:
  5+5 Spider Lunges w/ twist
  5+5 Up&down dog
  5+5 One hand bridge

• 1min.: Row/Bike/Run/Ski

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Snatch balance

• Mobility...

EOM 10 minute (every other minute)
Deadlift x 4 (65 - 75 %)

OTM 16 min
Push up 5 - 10 (odd)
Pull up 4 - 8 (even)

aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Pressing Snatch Balance
- Snatch drop
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

Snatch Complex
5 @ max 65%

2 Segment pull + high hang power snatch + snatch

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(24)
WRK 4:00 REST 2:00 x4
8 pull ups/ring row/upright row
8 hrpu w/shoulder tap
8 db/kb/bb straight leg deadlift
24 db hopovers

Finisher
50 round the world
1:00 hamstring stretch

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

GRT(24)
row, run, walk, cardio of choice

Finisher
30 alt sit ups
1:00 butterfly stretch

4*10 min emom
45sec work, 15 sec off

1. Row
2. Wall ball
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Ski
7. Kb sit upp
8. Plank
9. Hollow rock
10. T2b

Concept2 BikeERG

5 sets of 2 sumo deadlifts
1s up, 1s pause, 3s down, 1s pause