10 kierrosta ALL OUT for time
10 punnerrusta
10 DB thrusters 2x20kg
10 cal assault bike

Every 90sec for 6 sounds

1 Squat snatch + low hang snatch + hang smatch

Directly Into
5 Sets of
3 squat snatch @75%
+
1 squat snatch @ 85-90% of 1RM

Lämmittely 10 min:

10 GTOH
5 kyykky hyppyä
30 MountainClimbers
5 punnerrusta

Hyvää huomenta vauhtipunnerrus niskasta varpaille
5 x 3, kuormaa

Tempaus veto + Tempaus puolesta reidestä

2 x (1+1)x70%
2 x (1+1)x75%
2 x (1+1)x80%
3 x (1+1)x85%

Raakatempaus (polvelta) + Valakyykky
6 x (1+1)@70-80%

Etukyykky 4x4xraskas

3 x 10 leukaa
3 x 10 dipit

"PÄIVIN ERGATHLON:

250M SKI ERG
500M ROW
1000M BIKE ERG

REST 3MIN

2000M BIKE ERG
1000M ROW ERG
500M SKI ERG
"

10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Snatch High Pull + Jumps
4 x 3 @ 110-115% of snatch 1RM, after each set: 3 Straight Leg Box Jump

Hang Power Clean + Shoulder Press
7 x (3+1)
In seven sets find your maximum weight complex.
SO 2:00

3 rounds for time:

6 deadlift with stop
10 toes to bar
14 double dumbbel lunges

rx: 100/60kg, 25/16kg

5 rounds

5-10 push ups
15 abmat situps

Four sets of two reps of box jumps as high as possible