3x
60 cal air bike
50 wallball
40 target burpee
30 db snatch

Toistot jaettuna miten vain!

2:00 easy bike row or run
10 good mornings
10 empty barbell deadlifts

Deadlifts
E2MOM x 5
10 reps @ 65% 1RM

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

For time:
5 times up and down to the hil.

A: Power snatch 8x2 @moderate weight
B: back squat, heavy 3rep
C: push press, heavy 1rep
D: Strict pull ups 3xMax
E: 15min emom
5x burpees

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

Viikko 5

7x3 V2

WU + banded scap pull down 2x10

1a. Weighted chin ups 4x6
1b. Wall walks 4x3

2a. Tempo deadstop rack pulls 4x10-12
2b. Seated KB arnie press 4x10+10

3a. Lying prone rows 4x10
3b. Tempo decline push ups 4x10

KB Curls
3 x 8-10. Rest 60s.

FOR TIME

• 2000m Bike
• 5 Rounds of complex
• 1600m Bike
• 4 Rounds
• 1200m Bike
• 3 Rounds
• 800m Bike
• 2 Rounds
• 400m Bike
• 1 Round

Complex:

• 5 Deadlifts 2x24kg KB
• 7 Ring Rows
• 9 Pushups