3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time w/ Partner YGIG, divide anyhow:
600m row
50 air squat
40 sit up
30 push up
20 pull up

30' AMRAP w. partner, YGIG
20 box jump
25 cal airbike
11 zombie squat
1/1 TGU each

90 s on / 45 s rest x 15 sets (3 each)
A. Row for calories
B. 6 wall balls 9/6 kg + 3 pull ups
C. Bike or run for meters
D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
E. rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Pk sykkeillä:
1600m juoksu
1600m soutu
1600m skierg

LÄMMITTELY
2 kierrosta 40-60s./liike
Cat - Cow
Mittarimato + varvaskosketus
Syväkyykyssä kierrot
Lähentäjävenytyksessä kierto
90/90 taivutus eteen - kierto taakse
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

LIIKEPARI 1
4 kierrosta, 8-10 toistoa
1. Goblet squat
2. Rengassoutu

LIIKEPARI 2
3 kierrosta - 30s./20s.
A)
1. Slam ball paiskaus
2. Farmers walk

B)
1. Vuorokäsin rive
2. Seinäistunta

BMU proge

5 rounds:
30s max bmu
- 30s rest
30s max wall ball @9kg
- 1min rest

• max toistot aina puolessa minsassa, ei tarvii olla ub mut bmu keskity siihen et mahd pitkää sarjaa

Diffrent torture techniques 🤌🏽😆

Engine

3 Sets:

• 40 Cal Row
• 40 WB
• 20 DB Snatch @45lbs
• 10 Burpee High Box Jump Over

rest 2min between sets

-Rest 5min-
Into,

20min Of:

• Echo Bike (20s hard/1:40 recovery pace)

Accessory + Skill

A) 3-4 Rounds For Quality:

• Accumulate 45s HS Hold
• 10-15 LU Raise (2x plate)
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 10-15 Ring Push Up + 45s Ring Plank
• 1 Pegboard // 5-10 Peg Board Pull Up