E3MOM x5:3 Front Squat + 6
Back Squat
65-70-75-80-90kg

CONDITIONING
10min AMRAP: max rep Wallball
Every minute starts with 10 DB squat Snatch

Shoulder press 3x7

Weighted Pull-Ups 5 x 3, rest 2:00

Weighted Dip 5 x 3, rest 2:00

Biceps Curls alternating 4 x 10, rest 2:00

3 x Max Strict HSPU, to failure. Go Every 2:30

Takakyykky 14rm

6 rounds with pair

10 devil's press
20 wb
30 du
20 wb
10 devil's press

• Pair rows while another works (max cal)

Part A).
Skill Primer
Dip Muscle Snatch & Snatch Balance w/Pause
(5-8 sets x 2+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch Deadlift, Power Position Snatch & Hang Snatch
(8 sets x 1+1+1 / 55%-65% / 0:05 from floor to hips)

3 Rounds For Quality:

20 Russian Twists (No extra weight)

20"s+20"s Side plank

150 m hiihto
300 m pyörä
150 m soutu

40-30-20-10
Askelkyykkykävely käsipainoilla
Devils press
Russian twist
Vuorikiipeilijä

Aikaraja 35 min.

5+5 yhden käden valoja

“OPEN 21.1” For Time TC 15'min

Treenaaja - Kuntoilija

1-3-6-9-15-21 Wall Walks / Half way Wall Walks
10-30-60-90-150-210 Double-Unders**
30-60-90-120-150-200 single unders