Build to Moderate Complex:

1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch

• Take out bar out of the rack.
• Complete the full complex unbroken
• Speed and quality are more important than loading

2x4 Snatch pull
4x2 Snatch balance
2x5 Power snatch (tng)
3x3 Snatch (drop and go)

EMOM’7
1 Snatch

Tabata Row/Run
Rest 2 minutes
Tabata DU/SU
Rest 2 minutes
Tabata Burpees

Maastaveto 10x1x80% (palautukset 3min)
Vatsapidot roikkuen 3-5 x max

4 Rounds For Max Reps:

3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kg

Rest 1 minute between rounds.

• Have a goal number of calories you'd like to row each minute of the 3 minute effort.
• Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
• The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

3x 30 sec work 30 sec rest of each movement (33 min)

1. goblet squat + bicep curl @24/16
2. romanian deadlift @32/24
3. one leg pike pulse over KB /R sc:@8 rx:@12
4. one leg pike pulse over KB/L
5. pike pulse
6. KB hollow flutter kicks @24/16
7. KB sit-up @8/12
8. L-sit alt press @24/16
9. KB push-up @24/16
10. double KB floor press @24/16
11. alt push press @24/16

50-60 min

PItää pystyä puhumaan helposti

1000 K row
5 aurinkocobra + kierto
500 m run /ulkona tai skillmillissä
5-5-5 tiukka toes to bar
1000 K row
oma taito jne jne

Skill practice

EMOM x 16 (4 rounds)
1) 7 OHS (bar from the ground)
2) 3-6 D-Ball Ground to Shoulder
3) 1-3 Rope Climb
4) rest

Overall RPE 3 to 4