Power snatch 5x2 reps

Bench Press, Narrow Grip

5 x 4 x 75 - 80%

3 rounds of
5 box pistol e/s
20s. hs hold
5 rope pull ups

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12 Min AMRAP

18 Pistol Squats
6 HSPU
2 Rope Climbs

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x

EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

EMOM’9
1. 12 T2B (unbroken)
2. 40 sec sandbag hold 65kg
3. 40 DU

15 min ski
- moderate effort, kcals/hour over 800
- 6 min 5 damper
- 6 min 4 damper
- 3 min 3 damper
3x5 feet ha wall

Feel The muscle growth