Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

2-3rounds:
10 hollow pull down
10-20 banded pull apart

Midline

5x10 Second L-sit + 5-10 TTB
Rest 90 seconds between sets
*Can drop and rest between L-sit and TTB

6 Sets :

8 Reps, Build in Heavy

Rest 1-2 Minutes between sets.

2-3rounds:

10 snowangel
10+10 suitcase deadlift

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

BLOCK Snatch
8 x every 90s.

2 block snatch pull + 2 block snatch
start 65% and built up to heavy weight

Then

with 65% of 1 RM
1 unbroken set of power snatch
- hold on to the bar
- no re grip
- must be tng

EMOM30:
A) 5 power snatch
B) 20-40 DU
C) rest

A1) power clean + front squat to jerk 4x2+2
B1) front squat 3x6x68%
C1) drop jerk 4x3
D1) front squat + jerk 6x2+1
E1) push press 3x8x68%
4 kierrosta
H1) hyvää huomenta x10
H2) dead bug x15
H3) kb russian twist x10

5 rounds:

3 wall walk
5 pull-up
10 hollow rock
10 push-up
20 walking lunge
AMAP wall balls 14lbs

4min work 1,5min rest

Warm-up
3:00 Air Bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Overhead squat
3 Overhead squat (tempo 3211) @ empty barbell
3 Overhead squat (tempo 2111) @ empty barbell
3 Overhead squat @ empty barbell
* tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
* tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
+
4 rounds
5 Overhead squat* @ build up each round
20 Double-unders
5 Toes-to-bars
6 DB snatches, alt
1:00 Row / Air bike / SkiErg (rotate)