6x

1 low hang snatch + 1 snatch with stop below the knee + 1 snatch - go every 60-75s

50-70% of snatch max.

Front squats

8 - 8 - 6 - 4 - 4

75-80-85-90-90/95% of 4RM front squat

4-5 rds of:

10 hollow presses, legs on foamroller
10 banded hollowrocks
10weighted archrocks
5/5 single leg assisted butterfly pull-ups - leg on box
- OR -
5-10 butterfly pull-ups

10 OTM:

1. 10 thrusters 40/30
2. 10 bar over burpees

Rest 2 min.

10 OTM:

1. 5-8 sHSPU
2. 8-10 strict pull-ups

AMRAP 8

1-2-3-4...etc.
Front Squat
Wallwalks

Barbell 80/60kg
Masters 45+ 70/50kg

12min AMRAP:

• 50 tuplanaruhyppy
• 20 box-over-jump (N 50cm / M 60cm)
• 20 käsipainotempaus vuorokäsin (N15kg / M 22,5kg)

5x2 Pause Back Squat (3sec)

5x5 rinnalleveto roikosta.

EMOM 36

1 Minute : 8 Bench Press @ 75% BW
2 Minute : 35 Double Under
3 Minute : 6 Deadlift @ 150% BW
4 Minute : 12 Wallball Shots 20/14p
5 Minute : 5 Clean @ 75% BW
6 Minute : Rest

Raaka rinnalleveto 5 x 3 alkavalla 90s, jätä 2 toistoa varaa