Shoulder press

2 x 5 x 60%
2 x 3 x 65%
1 x 3 x 70%

Between sets perform 4 wall walk.

Go Every 3:00

[Part 2 - 22:00-30:00]

Build to a Heavy Squat Snatch

3 rounds

20 db snatch 45/35 lbs
10 box step over 45/35 lbs
15/12 cal erg

• rest 1 min between rounds

1min rinnalleveto max toistot 75/50kg tai n. 70%
3min lepo

1min rinnalleveto max toistot 84/57kg tai n. 80%
3min lepo

1min rinnalleveto max toistot 93/61kg tai n. 85-90%
3min lepo

1min rinnalleveto max toistot 75/50kg tai n. 70%
3min lepo

1min rinnalleveto max toistot 84/57kg tai n. 80%
3min lepo

1min rinnalleveto max toistot 93/61kg tai n. 85-90%
3min lepo

4 x 4 deadlift

• leave two reps in the tank
• rest 3-4 minutes between sets

Frontt squat 10x3x80%

10 rounds for time of:

3 deadlift 100/65 kg
3 bar facing burpee

tc 6 min

E2MOM 12

1 Muscle Snatch + 2 High Hang Squat Snatch + 3 Hang Squat Snatch ( above knee )

20 - 40%

3 x max reps unbroken pull ups

Shoulder press, 5 x 3, 60 - 75 %
At last rep of each set, 10 sec hold.

Push with the arms against the barbell!