AMRAP 20:

30 Overhead Squats (95/65)
30 Box Jump Overs (24″/20″)
30 Toes to Bar
30/24 Calorie Row

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down

YGIG - 800m tyre flip

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

50-40-30-20-10

For time:
50-40-30-20-10 Shoulder Taps in plank
50-40-30-20-10 DB/KB/Other object Swings
50-40-30-20-10 Mountain Climbers

E2MOM x 5

1 pausing snatch deadlift (at knee level)
1 tempo snatch pull (4 sec)
1 snatch pull

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Recommended weight is 80% 1RM Thruster.

155 min
Warm up for 15 min

1.BFLY/CTB
- BFLY x 70
- Praciticing rhythm through bigger butterfly

2.WL
A. Snatch
1x3x80 % 42
1x3x85 % 45
1x2x90 % 48
1x2x95 % 51
1x1x97 % 53
1x1x97-100% (55 xxx)

B. Snatch consistency work
Every 20 s. x 12- alternate between 1 & 2 movement
1) 2 TNG power snatch x 60-65 % - 30
2) 3 Bar facing burpee

3.Squats
3x80 % 71
3x85 % 75
3x90 % 80
3x75 % 67
- New set every 3 minutes

4.Accessory
EMOM6:
1) 10 Snatch grip TNG deadlift x 70-75% of snatch 1 RM - 40 kg
2) 7+7 Double DB reverse lunges - 2x15 kg

Rest day
Töissä klo 8.30-20.55

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb. ♂ 275 lb.