1-2-3-4-5...ww
1-2-3-4-5...pull up
15 alt lunges with db (1x(20/12.5kg)

• 2-3min. Row/Bike

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• 1x
  8 Deadlift
  8 Muscle snatch
  8 OHS

• 1x
  8 Deadlift
  8 Muscle clean
  8 Front squat

3x
3 position snatch
3 position clean
3 Split jerk
Add weights...

2-3sets:

10-15 GHD hip extension
10+10 Db row

FOR TIME

• 2000m Bike
• 5 Rounds of complex
• 1600m Bike
• 4 Rounds
• 1200m Bike
• 3 Rounds
• 800m Bike
• 2 Rounds
• 400m Bike
• 1 Round

Complex:

• 5 Deadlifts 2x24kg KB
• 7 Ring Rows
• 9 Pushups

EMOM15:
a) bike / ski erg / air bike
b) wall walk
c) lateral box step up
d) s.a. carry (anyhow)
e) rest

rest 2

EMOM15:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump
d) s.a. kb/db walking lunge (anyhow)
e) rest

Target: Work at zone 2 (60-70% of HR max). Pace your work and rests as needed.

1. Dumbbell bent over row * 10-12
2. Ring dips * 3-5 — 6 rounds

SNATCH PYRAMID

Every 90s

1x3 @80%
1x2 @85%
1x1 @90%

1x3 @85%
1x2 @90%
1x1 @95%

• Perhosleuat, katkeamattomia sarjoja

Five ones

• 10 thruster, 30/43kg
• 10 varpaat tankoon
• 10 boksihyppy
• 30 tuplanarua