21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg

INTERVALS
- 6 rounds of 4min ON, 2min OFF (alt. A&B)

A)
10 db front squat @2x22.5kg
10 db push press @2x22.5kg
15 burpee over db
Amrap cal ski

B)
15 t2b
15 box jump over @60cm
10 wall ball @9kg
Amrap cal row

• kolme kertaa molemmat setit läpi vuorotellen
• koita pitää kalorit suht samassa joka kierros

WU
6-8min. at easy pace
10x KB/DB swing
10x air squat
10x sit up
10x good morning
+
2rds
6x KB/DB deadlift
6x KB/DB thruster

5+5 Windmill
30 KB swing
Hill Sprint

3 sets of
1 Power Clean from mid thigh + 1 Clean from above the knee + 1 Clean from below the knee + 1 Jerk

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

Every minute for 15 minutes alternating between moves 1,2,3.

1. 9 toes to bar
2. 6 chest to bar
3. 3 hand stand push-up

Emom for 20min

Snatch Technique (A)
On The 2:00 x 5 Sets:
2 Pausing Snatch Balances
2 Pausing Overhead Squats

Pause 2s in the bottom of each squat.

Snatch Technique (B)
On The 2:00 x 5 Sets:
3-Postion Squat Snatch

1 power snatch
1 hang squat snatch
1 tall squat snatch

AMRAP 12min

500m row
16 GHD
1 Power Clean @ 100kg /70kg

Directly into cash out for time.
One round of

50 DU's
3 Bar muscle-ups

Time cap 3min

3 rounds for time:
5 HSPU
10 Rind dips
15 Pushups on DBs
20 DB Push presses