Power snatch 4x3 reps

150 min
Warm up for 15 min

1.HSW
- 12 m

2.BCTB
- Drills
- Bfly x 40
-BCTB x 35

3.Front squat
A. H3

B. 3x3 @ 90 % of H3

4.DL
- 3x10x80 kg

5.Strength accessory
A. SHSPU
- Feet on box 24"
- 7 7 6 6

B. Strict pull ups
- 3x10

C. 3 sets:
8 shoulder press - 29 kg
8/s sa. DB row - 35 lbs
25 hollow rock

Deadlift

1x3 @80-85%
+
8x3 @70% (E90SEC)

*lainattu training planista

Strict Press

A) Build to Heavy 5RM

B) 2x6 @90% from 5RM

C) 1x Max Reps @85% from 5RM

Metcon

4 Rounds For Time:

• 80 DU
• 20 T2B
• 15 Hspu
• 5 Clean (power or squat) @70kg

For time:
27-21-15-9cal AB
12-9-6-3 Sandbag over box 120/100cm

WU
Flow 5 hartiat & rinta
Flow 7, 27 squats

Dry run
6-4-2
Thruster
Devils Press

KB Curls: 3 x 8-10. Rest 60s.
+
Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch

Fast mountain climbers
20sec work
10sec rest

EMOMx5 (15 min)
1) DU (1-50)
2) Pistol squat (scale if needed)
3) rest

Amrap 12
3 power snatch 50kg
15 wall ball da 12kg target 2.5m

40 minutes @ easy pace

3-minute Cardio
20 Hand-to-hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)