10 x power snatch + snatch

60%->

EMOM 36

15 wall ball @9/6 kg
30m sled push @70kg
15 T2B
5 wall walk
15 KB front rack lunges @2x10kg
15 abmat sit-ups

3 rounds for time of:

• 400-m sandbag carry
• 12 push presses
• 12 box jumps
• 12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDH

For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

2 rounds for quality:

7 min amrap at consistent pace
30 double unders
5+5 KB swing snatches
20 m single arm farmers carry / side
7 T2B

3 min rest

7 min amrap at consistent pace
1 rope climb
2 wall walks
1 rope climb
14 med ball over the shoulder (50/40 lb)
3 min rest

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

• 20 Min of:
Run @ 60-70% MHR
6 Interval of:
Run 20’’ @ max effort (run not sprint!) 40’’ @ walk
4 Min of:
Run @ 60-70% MHR

Weighted chin up 3x3, 1x2