3 Rounds for time
200m run
12 KB Swings
12 Wall ball thrusters
12 sit-ups
12 push-ups

SNATCH BALANCE + OHS

Emomx5

1 snatch balance + 2 overhead squats

• aloita kevyellä ja lisäillään taas pikkusen viikkojen edetessä

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Skill Practice

HS Walk + HSPU

&

RMU

A,
Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for time of:
15 Clean & Jerks@61/43kg
30 Bar Facing Burpees

Goal: Sub 12 minutes

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Single Arm Weighted Sit-ups, pick load
Single Arm Farmer Carry, pick load, L 15m
10 L Single Arm Weighted Sit-ups, pick load

• 2min.: Row/Bike

• 1 rnd:
  3+3 Lunge complex
  6+6 Up & down dog
  6+6 Side squat

• 1min.: Row/Bike

• 3 rds:
  3 Snatch grip deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility...

A,
Complete as many rounds as possible in 40 mins of:
max rep Bike Erg Calories, 3 mins
2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks @47/34kg

B,
For quality:
3x10 Inverted Rows
3x8 L/8 R Single Arm Strict Press, pick load

Inverted Rows- 3 secs down, 3 secs up
Single Arm Strict Press- 3 secs down, 3 secs up

5 rounds: 1 min per move
1. Pullup
2. db bench press
3. Barbell row
4. db shoulder press

2 min rest

3 rounds:
max rep bicep curl
max rep tricep press

5*3
5*2
5*1
5*3

Amrap 10’
10 x russian swing
10 x goblet lunges (total)
10 x deadlift
Rest: 2 mins
Amrap 8’
8 x push press
8 x front squat
8 x suitcase deadlift
Rest: 2 mins
Amrap 6’
6 x snatch
60 m farmer’s carry

@double 24/16