A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

AMRAP 5

10 box jump
5 strict toes to bar

Five sets at 50 % of your power snatch 1 rm
1 x high hang power snacth
1 x hang power snatch
1 x power snatch

For time:

Stairclimb
20 pushups
Stairclimb
19 pushups
Stairclimb
18 pushups
...
Stairclimb
1 pushups

4 Rounds of:
20 Renegade Rows @50/35lbs (total reps)
20 DB Hang Power Snatches @50/35lbs (10 each arm)
20 Calorie Row/Bike/Ski
Rest 2:00

• Goal: maintain a consistent pace - splits should stay close
• 20:00 Time Cap

Push Press: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Have a plan to hit a small PR. Last tested on 15th Nov
- Option: 5 x 5 adding weight if form permits.

5x60%
5x65%
5x65%
5x65%

5x65%
5x70%
5x75%
5x80%