Warm up(8)
2rds
20 m climbers
20 high knees
20 heels to rear

Mobility(2)
1:00 samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
2 Cycles:
8 Tabata Intervals: Push Press
1 minute: Butterfly Sit-Ups
8 Tabata Intervals: Front Squats
1 minute: Butterfly Sit-Ups

Finisher
1:00 min ham stretch
:30 shoulder distraction
100 rtw

3 KM Run
3 Rounds of:
16KG Rock Clean over Shoulder Throw 10 Reps
16KG Rock Squat 10 Reps
Bar Push Ups 10 Reps
Bar Ring Row 10 Reps
Sit Ups 10 Reps
Leg Raisers 10 Reps

Every 4 minutes for 5 sets:

3 BMU
6 deadlift @ 150kg
9 T2B
12 strict handstand push-ups

Clean complex, find max in 1 Power clean + 2 Hang squat cleans + 3 Front squats

8 sets of:
Snatch balance + 2 overhead squats
@ 72-78% of snatch 1RM

OH squat 5x5 reps

8 sets of:
3 snatch deadlift + 2 hang snatch shrug pulls
@ 82-92% of snatch 1RM (use straps)

Banded Pulldowns x 100 Reps in as few of sets as possible.

Eilinen/

Lepo

Takakyykky 4x5x1,5
Split squat alhaalta puoleenväliin 4x20

Kelkka polvennostokävely 4x20
Pohkeet seinää vasten 4x20

Hyvää huomenta 4x10