17 min EMOM
6 10m shuttle runs
5 burpees

A,

Squat Snatch + Snatch balance
- build up to max in 15 mins

B,
Snatch Push Press
3x 12 reps
- 2 mins rest between sets

C,
Snatch Deadlift
3x3 reps @100%
3x2 reps @ 110%

5 - 5 - 5+ @65-75-85%
laske painot: 90% of 1RM

For time
500m row
30m handstand walk (scaled)
10 BS 75kg
500m row
50 burpee over 24” box
5 BS 75kg

Morning: 90 min
1.Skill
A. HSW practice for 10 min

2.JG PP 15.6.2018
A. Ring Muscle-ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip > total of 11 muscle ups

Afternoon: 40 + 40 min cycling
Avg. HR 114 & 111

50 Squats
10 Hanging Power Cleans
7 Muscle Ups (Scaled - 1 Muscle up = 3 Ring Dips + 3 Ring Rows)

7 deadlifts
33 Burpees
21 double unders
14 each leg lunges

3 rounds

30 DL 90kg
30 cal AB
40 DB OHS
30 cal AB

1) Row 18cal
2) 5x Power Snatch
3) 12x sit ups