Do 6 sets of 2 snatch pulls.

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

FOR TIME:
*20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
*4-6-8-10-12-14-16-18-20
Kb american swing 32/24 24/16

24-21-18-15-12-9-6-3 reps for time of

• Med-ball cleans
• Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

7 x Viisloikka. Lepo 2:00

5 x 3 pudotus hyppy. Lepo 1:30

5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

Alternating DB Shoulder press 4x20

Warmup :
2 x 10 split jumps
2 x 5 strict press in split position
2 x 5 tall jerks
5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

Amrap 3 min
Burpee+viivajuoksu 5m

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!

5 rft
1.2 km bike
12 dumbell snatch 24kg
8 hang power clean 60kg
4 ring mu