1 round
500m row
30 shoulder press
1000m row
20 shoulder press
2000m row
10 shoulder press

lepoja/tangon kanssa kikkailua

3X-@85-95% 1min Power cleans50/35 1Min Push Press 50/35 1Min BJSD 24/20” 1MIN burpees 1Min Cal Row Rest 1min

Hang Snatch double daily max

Metcon (No Measure)
EMOM 10:
5 Hang Snatch@50% of A
Pause Back Squat w. 2 sec pause at the bottom pos. x 2 x 6 sets@80%

Box Step-ups x 4/4 x 6 sets@Barbell Behind the neck; heavy but good form

Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
5-10-15...
Russian Swing@24/16kg
Wall Ball@9kg
Pull-up

Alternating EMOM x 5
5 Snatch
10 Toes to Bar
5 Clean and Jerk
Run 200m

15 Power Snatch
30 Double-Unders
12 Rounds
Alternating with a Partner (6 Rounds each)

Ski/Row/assault/Wattbike

Power snatch 3-3-3-3-3

1,3K Swim. 1K bröst, 300m crawl (teknik)

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
10 russian kb swing + 10 Squat Jumps + 10 Inc Worm
2 min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS