3x4 Seal Row w/ 2-3sec hold on top
- Go heavy!
- Rest 1-2min btw sets

Build a heavy but teqnically good
Power snatch + 2 Squat snatch from blocks.

After that 85% 6 sets power snatch+ squat snatch

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

6min ON, 3min OFF x4
2min run (juoksumatto)
2min ski
Max cal row

• suoraa seuraavaan laitteeseen
• mee kuus min aina suht kovaa mutta hyytymättä
• koita pitää kalorit samassa

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

For time:
100 DU
10m DB oh walking lunge
12/9 Bar muscle up
20m DB oh walking lunge
9/7 Bar muscle up
30m DB oh walking lunge
7/5 Bar muscle up
100 DU

DB 22,5/15kg
TC.18min

Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg

4 Rounds
12 Cal Row
8 Dual db hang squat clean @ 2x20kg

rest 1:30 min

12 Cal Bike erg
35 Double unders (max 40s)

rest 1:30 min

Rpe 7

15 mins

• 30 sec Erg
• squats

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min