• 1-1-1-1-1-1 of:
BB Squat Snatch
70-75% 1RM

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener

EMOM 8

2 x Rinnalleveto 73%

Työntöveto (2 sek stoppi 5cm irti lattiasta)

5x2x85%, 5x3x90%

Etukyykky 5x5x68%

3 x 10+10 Boksille askellus KB/DB
3 x 15 Lisäpaino istumaan nousu

5x
Complex of:
Snatch pull
Snatch
Hang snatch

AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
2 x Rope climb
20 x Toes to Bar

Goal: 3+rounds

Eilinen/Lepo

Rest day

50 min massage
50 min sup boarding

-saksessa vuorotellen vasen/oikea edessä

10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

100 cal c2 bike
100 DU
100 cal row
100 DU
100 cal ski
100 DU
100 cal assault bike
100 DU

Hr limit 150/min on machines