Clean 3x1

6 x 5 e2om

On the 4 min x5

15 DB front rack lunges 2x22.5/15kg
12 DB snatch 22.5/15kg
9 cal ergo
6 wallball 10/6kg (option)

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

Maastaveto 6 x 6 x 80%

Soutua tai pyörailyä 15 min.

WOD
20min. emom
1. 5-10 hang clean & jerk per arm
2. 10-20 KB/DB back squat
3. 10-20 sumo deadlift high pull
4. 2-4x turkisk get up
5. rest

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted

3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

155 min

1.Weightlifting
A. Dip snatch + snatch below knee

B. Segmented snatch DL

2.Metcon
EMOM30
1) 12 cal bike
2) 7+5 CTB
3) rest
4) 12 cal bike
5) 8+6 HSPU abmat
6) rest

3.Accessory
- Hip thrust
- Hamstrings
- Bulgarian split squat
- Banded walk
- Bicep curl & press
- Abmat situps