21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Lateral jumps, over 20-inch/24-inch obstacle

Weights: ♀ 65 lb ♂ 95 lb

@Madeira, 7,5h

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Snatch 1

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

6 sets of Power Snatches
Set 1: 3 @72%
Set 2: 2 @75%
Set 3: 1 @77%
Set 4: 3 @75%
Set 5: 2 @77%
Set 6: 1 @80%
- 2min Rest btw sets

Speed work, rest at least 2 min between sets
A1) hang power snatch 3x4x60%
A2) hops 3x10m
A3) drop jumps 3x4
A4) jumping push ups 3x5

3 min on, 1 min off for 9 rounds:

A. 150 m run, 15 air squats
B. 15/12 cal row, 15 KB swings 24/16 kg
C. 4 T2B, 8 wall balls 9/6 kg

Rotate stations for total 3 rounds per each stations.

Emom 10min
10 bux jumps / emom
Total 100 box jumbs
M61cm / F51cm