125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Kettlebell thruster
2. Kettlebell push press
3. Kettlebell front rack lunge

2-3sets:

10+10 Db row
10 Db bench
40-60s plank

Deadlift 5x6

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

1) Tempo back squats 5x4x50% 3s down, explosive up

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

AMRAP x 10 mins
200m run
10 incline push-ups
12 Goblet Squats
-2 mins rest-
AMRAP x 10 mins
200m run
8 DB push press
6 DB hang cleans

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

Overall RPE 4

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3