A,
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]

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

Pause Overhead Squat- 3 secs pause at the bottom of each rep

B,
3 rounds for time of:
6 Power Snatches@61/43kg
4 Squat Snatches@61/43kg
5 Shuttle Runs, 20 m

Shuttle Runs- 10 m down and back

Goal: Sub 10 mins

C,
Each for max cal:
Echo bike : 3x 6 mins

Complete as:
3 mins- RPE 6
2 mins- RPE 8
1 min- RPE 9

1. Clean 40kg
2. Front Squat - 70kg PR

Rest day

30min AMRAP: “McGhee”

Rx
5 Deadlifts (125/87,5 kg)
13 Pushups
9 Box jumps

Scaled
5 Deadlifts (100/65 kg)
13 Pushups
9 Box jumps

Eazy
5 Deadlifts (80/50 kg)
13 Pushups on knees
9 Box step ups

3x
15 leg raises + kick
30 Russian twists
30 banded pull aparts

400m Run or 25/20 cal bike
2 rounds
10 good mornings
10 light wallballs

Strength
Deadlifts
E2MOM x 8
10 reps @ 50% 1RM

• weight stays the same throughout EMOM.

Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

5 rounds of

AMRAP In 3 Minutes Of:
10 sg DB Overhead Walking Lunges L 22.5kg
10 sg DBOverhead Walking Lunges R
10 banded abmats Sit Ups
- Rest 2 Minutes

E1:30MOM x 5
strict parallet hspu 25% of max SHSPU
* 2x25kg plates + mat

120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets