4 rounds @ steady pace

10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5-minutes Bike Erg @ easy pace

Back squat

1. Find todays heavy 3RM of back squat
2. 3x3 reps @80-90% of 1

Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Hang squat snatch

3x3 hang squat snatch @73-77%
3x2 hang squat snatch @80-85%
3x1 hang squat snatch @85-95%

Bike Easy 5:00
Echo Bike Easy 5:00
Run 400m Easy
Run 200m Fast

8 min E2MOM:
• 2 Hang Power Snatches
Recommended weight is 70% 1RM Snatch.

Käsipainoilla, vuorokäsin. Toinen käsi aina suorana, toisen tehdessä.
Lepää sarjojen välissä n. 1min

20s all out
40s easy

A)
4x 10 alternating overhead press
4x 6 paused double KB front squat (3” at the bottom )

B)
For time -divide anyhow
30 double KB clean and push press
30 double KB swing
30 burpee
30 double KB thruster

Lepää sarjojen välillä n. 1min