A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Isabel
For time:
30 Snatches @61/43kg

Goal: sub 3 mins

C,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Reverse Hypers- recovery weight

Bike, ski, row 30min warm up
Kb swing 4 rounds 8kg x 15 reps
Push up 4 rounds 20kg x 20 reps
Deadlift 4 rounds 40kg x 15 reps
Wallball 4 rounds 7kg x 15 reps
Box step ups 4 rounds 20 reps

For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up

Shoulderpress 10x3@67,5%
Amrap sista setet

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(24)
WRK 3:00 Rest 1:00 x6
10 dumbbell hang to overhead
10 db upright row
10 hand release push up w/shoulder tap
10 double dumbbell hopovers

Finisher
60 flutter kicks
1:00 samson

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(24)
On the 3:00 x8
200m run-sandbag/medball/db carry optional
20 jump rope/hvy rope/double unders

Finisher
15 side plank punch thru per side
1:00 min butterfly stretch

Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)

Sitting squat (on box) 7x5 e2mom 130kg

E1,5mom (lepoaika)
Romanian single leg squat. 5x5 (40kg-40-45-50-50)
High box jumps ( box plus 2 mustaa levyä plus 15kg)

WARM UP
2 rounds

20 russian twist
5 burpees
10 push ups
20 scorpion reach ( can be done flat on belly as well. )
20 Crab reach

WORKOUT

Friday pump Emom 35min

work aprox 40 sec

Its about feeling your muscles and getting ready for beach season !

1. Bicep curls ( weights or with rubber band and change grip neutral, supinated ..... )
2. Rear delt fly ( Side delt and front delt fly)
3. Single leg glute bridge (change leg after 20 sec)
4. Sit ups ( try to variate your sit ups every round, crunches, V-situps ....)
5. Dips ( use Rings, box or chair, squeeze triceps at the top and go no lower than 90degrees at elbow.)

Be creative with this emom. change movements slightly every round to make the same exercise feel different. Enjoy the pump !

COOL DOWN
Stretch biceps and pecs and glutes. 5-10 min foam rolling and breathing.

clean primer