3*10 reps, rest as needed

Db bench press
S.A. Kb row
S.A. Sb press
Db fly

2 Block Power Snatch

AM: 80 min
Warm up for 30 min
1.Conditioning
12x90 s. on/ 90 s. off:
A) 12 cal Ski + Max effort KB Snatches 16 kg
Reps: 10 10 10 11 12 13
B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
Reps:12 12 12 12 13 14
Cool down for 15 min

PM: 135 min
WU for 30 min
- 20 HSPU + 40 bfly + 10 m. HSW
1.GS
A. Ring muscle ups
- RS
- TWB
- HTR
- 2 S + MU 11 x 1
- 2 S + MU + HTR 2 x 1+1
- Total of 13 MU

2.WL
A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

B. Snatch + Overhead squat
3 attempts to max. Lift every 3 minutes.

3.Strength
A. 4 sets: - not done
6+6 Single leg RDL
10 Heel elevated Goblet squats
20 Landmine twists
- Rest 90 s between rounds-

In teams of 3 for 40 minutes:
3000 m bike
9 rope climbs
360 m bear hug med ball carry 50/40 lb

One works, while others rest in either wall sit position or hang from rings.

7 Muscle Ups
14 Thrusters 105#
21 Toes to Bars

From the floor and above the knee.

4-6rounds:
15 cal row
30 sec wall sit
12sit up burpee with kb
7box jump

• 2min.: Row/Bike

• 2 rds:
  9 squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 1 rnd:
  10 OHS
  10 Pull up/C2B
  10 Hang Squat clean
  10 HSPU
  10 Thruster

• Mobility...

Rive + työntö, aloituspaino (raskas ykkönen)

Tempaus, aloituspaino (raskas ykkönen)

Takakyykky, stopilla 3x3x70%

• Global Foam Roll Lateral Quads x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale