Front squat:
10-6-5

5x complex of:
Hang snatch
Low hang snatch
Snatch

30 sec work/30 sec rest
3 rounds, about 10 reps each move

1. Front squat
2. Lunges
3. Romanian deadlift

A: Ring pull ups pronated 3set
B: Ring chin ups Supinated 3set
C: Rkb swing 10x15
D: DB koncentrations curl 1xMax
E: Db biceps curls 1xMax

60-40-20 (toistomäärät puoliksi)

Thruster 50kg
DB snatch (22,5kg - 25kg - 30kg)

Joka rundin jälkeen 50kg dball nosto tangon yli 15x

Back squat 7-rep max

Outdoor Sport

Running / Biking / Hiking

Power clean 5-4-3-2 reps

FOR TIME OF:
21-15-9
HANG POWER CLEAN 60/40 40/25
CHEST TO BAR
EVERY SET:
10 PISTOL SQUAT ALT.

On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight