Workout is 6 rounds of 5 minutes, with 1 min break between

Every 5 minute "Window" starts with 24 cals on Assault bike and then as many reps as possible following the rep scheme below:

1 Round is:

• 12 Bar facing burpees
• 9 Deadlifts
• 6 Hang Power cleans
• 3 Push presses
• 9 Deadlifts
• 6 Hang Power cleans
• 3 Push presses

Score is total reps performed, 1 cal = 1 rep

Every 3 min
50DU
20m hs walk
Max cal ski

1 min rest

A: Spitz snatch 5x2 @good form

B: tempo squat snatch doubles 3x2 @70-80%

C: squat snatch 3x1 @90%

A) T2B skill practise (10min)

B) EMOM 8:
20s max reps of t2b
12 box jump over

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

3 rounds:
10 pull up/ ring row
30s. plank
-rest as needed-

3 rounds:
10-15 bench dip
10+10 DB row
-rest as needed-

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 x
10 press
15 goblet squat
-rest 2 min between rounds-

3 x
10 deadlift
5-10 pull up
-rest 2 min between rounds-

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt