3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E3:00 x4:
8 deadlift
8+8 db row

superset, 4x
5/5 dead bug
5/5 unilateral KB RDL

deadlift 5-5-5-3-3-3-1-1-1, increasing weight

For time:
• 50 Wall Balls 20/14#
• 50 Toes-to-bar
• 50 Kettlebell Swings 53/35#
• 50 Air Bike calories
Partition reps as desired. Goal: under 14 minutes.

LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

KÄSILLÄSEISTONTA
Vapaata treeniä n. 10min

AMRAP 12min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 stepperin/boksin ylitys
10 linkkari

4 x 5

Engine

3 Sets Of:

3min AMRAP:

• 30 WB
• AMRAP: Max Cal Row

-Rest 3min-
Into,

3min AMRAP:

• 12 Shuttle Run (7.5+7.5m)
• AMRAP: Echo Bike

-Rest 3min-

EMOM5 x5 rest 1min btw rnds (30min)

A) 12cal bike
B) 5+5 Bulgarian split squat
C) 12cal bike
D) 6+6 Lunges
E) 14cal bike

3-4 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

Back squat 1x7, 3x5