WU
tabata
KB/DB swing
sit up
+
2rds
5+5 KB/DB hang snatch
5+5 KB/DB one arm swing

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg

A. Penkkipunnerrus 5x5x65%

B. Tukiliikkeet
3x supersarjat: 3-8 tempo leuanvetoa leveällä otteella (3s alas) + 10-20 punnerrusta, 90 sekunnin lepo sarjojen välissä.
3x 30 lavan aktivointi kuminauhalla (banded pull-aparts)

A: box jump 8x3
B: Bench Press amrap @80%
C: Snatch pull 5x2
D: Sissy squats 3set
E: Lat pull downs 3set

42-30-18 reps for time of

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

Pull ups
Burbeee
Air squats
Hspu
Du
10-9-8-7-6-5-4-3-2-1 on time

Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
RPE 7

1. Landmine snatch x 8 o/v
2. Vaihtoaskellus tasolle x 20 o/v
3. Russian get up x 8
4. Wall ball x 10
5. Ergo 22 cal
6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
7. Kylkitiputukset sivulankusta x 8 o/v
8. Tikkaat x 4

AMRAP 40min

3 sets

1 clean + 1 front squat w/:03 descend + 1 clean
@75% of clean 1RM