10K SKI

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Reps: 5x4x3x2x3x4x5
Heavy deadlift keeping good form throughout.
Weights go up as reps go down, weights go down as reps go up.

AM: 105 min
Lajiharjoitus 4: Tempaus

PM: 95 min
Lajiharjoitus 5: Rinnalleveto ja työntö

In Pairs:
1000m row
60 toes to bar
60 burpees
60 pull ups

Time Cap: 20 mins
Rounds: 3

For time:
60 Cal. Row
50 GHD Situps
40 Wall Balls
30 Power Cleans 85/60kg
20 Bar Muscle Ups

20 min walk 5% incline

Rx`d
For time:

5rounds:
800m run
30 kbs@32/24kg
30 pull up

Scaled
For time:

5rounds:
800m run scale distance if needed
20 kbs@24/16kg
15 pull up

Seated Box Jumps.
5 x 5
Rest 1 min between sets. Start with a low box and increase height each set.

Rest 5 min, then:

3 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges
Rest 1 min between rounds. Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.