@82.5%

Rest 3min btw rounds

A: 10min emom
1x strict hspu
B: Reverse dB flys 3x10
C: SA triceps push downs 2x12

3 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU

For time
200m run 21 power snatch 35kg
200m run 18 power snatch 35kg
200m run 15 power snatch 35kg
200m run 12 power snatch 35kg
200m run 9 power snatch 35kg
200m run 6 power snatch 35kg

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

KB Curls
3 x 8-10. Rest 60s.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Every minute for 10 minutes complex of:
Snatch
Hang snatch
Overhead squat

1a) tempaus riipusta+allemeno 4x(3+1)x60%
1b) kumppari hypyt 4x4
2a) etukyykky 3x6x60%
2b) vauhditon 3-loikka 3x2
3a) polvet rintaan pomppu 3x6
3b) kelkan työntö 3x10m

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
100m Swim
100m Kick
100m Pull
100m Swim
rest as needed bwn

Workout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.