3 rounds of
5/5 Front Rack Pistol Box Squat
5/5 Front Rack Split Squat
20 KB Glute Bridge
-Rest:1 min-

Emom 20’
Even: 20 Russian Swing @24/16
Odd: 20 Elbow-to-Knee Sit-Up

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

A,
2 Power Snatches, pick load (60-65%)

Every 1 min for 10 mins.

B,
3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 22,5/15kg
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters,
20/17 Bike Erg Calories
10 L Single Arm Dumbbell Snatches,
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell Thrusters

C,
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs

A,
2 Power Clean & Jerks, pick load (60-65%)

Every 1 min for 10 mins.

B,
5 rounds for time of:
10 Strict Toes-to-rings
Farmer Carry, 24/16kg, 100 m
50 Double Unders
goal: sub 12 mins , quality, easy pace

C,
For quality:
Sled Drag, pick load, 400 m

RestDay!

ACCESSORY

3 rounds for quality:
10 db shoulder press
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest 1min between rounds

1.) Raaka Rinnalleveto +Työntö saksaamalla (työnnön pysäytyksellä) 5×1+3 korotellen
2.) Raaka Rinnalleveto +Työntö saksaamalla 5×1+3 @75%
3.) Takakyykky 5×4 @75% 1toisto pysäytyksellä
4.) Vyö kyykky 3×10
5.) Pallo takareisi juttu 3×10

AMRAP 3x10

AMRAP10 - core
20 superman
20 vatsarutistus
20 kantakosketus puolelta toiselle
20 lankussa kierrot

AMRAP10 - yläkroppa
10 rengassoutu
10 punnerrus
10 kulmasoutu
10 hauiskääntö + pystypunnerrus

AMRAP10 - alakroppa
10 yhden jalan sjmv
10 air squat
10 stepperin/boksin ylitys
10 lonkan koukistus

3-4 rounds:
20 sec on/10 sec off
- plank step ups
- varpaiden kurotukset
- flutter kicks
- kylkien siirrot lankussa

A: Hip muscle snatch + hip squat snatch + low hang squat snatch
B: Hip clean+ low hang clean+ split jerk
C: Double clean pull+ low hang clean pull @max clean and jerk 5x3