3 snatch push press + 2 ohs x 7

EMOM5 x5 rest 1min btw rnds (30min)

A) 12cal bike
B) 5+5 Bulgarian split squat
C) 12cal bike
D) 6+6 Lunges
E) 14cal bike

Engine

3 Sets Of:

3min AMRAP:

• 30 WB
• AMRAP: Max Cal Row

-Rest 3min-
Into,

3min AMRAP:

• 12 Shuttle Run (7.5+7.5m)
• AMRAP: Echo Bike

-Rest 3min-

superset, 4x
5/5 dead bug
5/5 unilateral KB RDL

deadlift 5-5-5-3-3-3-1-1-1, increasing weight

E3:00 x4:
8 deadlift
8+8 db row

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

10 thrusters
10 pull-ups
30 double unders

TC 10min

2-3 Rounds @ 3-4 RIR

8-10/side Powell raises
8-12 DB Pull overs
8-10 T-Y-I

Gymnastics

A) rMU Practice for 5-10min

B) 4 Rounds:

• 1 Set Of rMU
• 50 DU
• HSW Ramp (one way) +5-10m

+2min Easy Bike Between Rounds

T2B

EMOM 15:

1-10: ”X” T2B (Enemmän ku viime vkolla)
11-15: ”X” V-Up (Sama ku T2B)

Bodybuilding

A) 3-4x Superset

• 1 Set Banded Pull Up (pitkä)
• 15-20 Banded High Pull

*Rest 2-3min between rounds

B) 3-4x For Quality:

• 10-15 Feet Elevated Ring Row
• 15-20 Banded Face Pull

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH + OHS
2+2+2@barbell, 2+2+2@up to 81-84%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

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video: SNATCH PULL to HIP