Choose ONE of the following sports

Swim 30:00 @ 80%

Bike 30:00 @ 80%

Run 30:00 @ 80%

Row 30:00 @ 80%

Penkki 6x3x85%
Lankkupenkki 4x5
Kahvakuulasoutu vuorotahtiin 4 maksimipituista sarjaa 24kg kuulilla
Kohautukset @ Trap bar 3x12-20

20 min. alkavalla min.

1. 1-2 köysikiipeily
2. 20 tupla naruhyppy
3. 12/15 kalori soutu
4. 15 istumannousu

EMOM 7 min: Snatch technique

3-7 reps for Quality and rhythm

• snatch pull
• hang power snatch
• hang squat snatch
• power snatch

• squat snatch

• snatch complex

• snatch balance

• singles / TNG
  ..

---

Post movement and other info as comments

3 x 30 sek DU, 30 sek lepo

10 m askelcombo
10 m aurinkocobra
10 m mittarimato

2 x
10 x rautaristi
10 x skorpioni
10 x selän notkistus + pyöristys (kissa)

2 x
10 x kontillaan, ojenna ristikkäinen jalka + käsi
10 x lantion nosto + 1 sek pito

"burgener"

EMOM 30min
1 cluster @50/35 (squat+clean+thruster)
add 1 rep more every round

27-21-15-9
row (cal)
thrusters @40/25

Choose ONE of the following sports:
Swim 1200m TT
Bike 30k TT
Run 8M TT
Row 8k TT