Nousevilla painoilla

Deadlift 5 RM

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatches

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 85-90%

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Metcon:

Every minute on the minute for 14:00 minutes:
250/200m row
12 Bench press @ 50%

Right into

3 rounds for time:
10 Squat snatches 60/40kg
30 Wallball shots 14/8lb

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Bonus:
5 x 10 Pendlay rows
5 x 10 Behind the neck barbell tricep extensions

Core:
3x
12+12 1-Arm windmills
12 Strict toes to bar

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5 sets for load:
3-position clean (ground+low hang+high hang)
2 min rest between sets

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

A: Height jump 8x3
B: 20min Amrap
16 DB FC Lunge steps
4 Ring dips

Box squat

Lämpät ~10 min

Sumomave 4x8x50 kg - aika sopiva
Askelkyykky levytanko 3x10x15 kg - kevyt
Yhden jalan mave KP 4x8x7 kg - kevyt
Bulg. kyykky KP 3x8x7 kg - sopiva

Nousevilla painoilla

10'EMOM
1: 5/5 KB goblet hold bulgarian split squats
2: 10 V-up