EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

Rest day / mobility

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg

5 x 5
Heavyish weight but safety first

2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech

20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

Row
Super burpee Thruster
Mountain climber box jump

OH Lunges DU
Push-up v-ups
Joku kolmas vielä

Bench press 5x2

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

5x5 /3min
80-85%