A: triple jump x8
B: Power clean 5x3
C: DeadLift 5-5-5
D: Weighted pull ups 5x3
E: SA Seated rows 2set
F: Alternating DB biceps curls 1xDrop set

Hang Power Snatch - tech

Bench press 2 RM, then 3 sets with 80% (choose reps)

5 Rounds:

21 Wallballs 20/14
18 Alternating Dumbbell Power Snatches 50/35
15 Box Jumps (24″/20″)
12 Toes to Bar”

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

15-10-5-10-15 Reps
Shoulder to overhead 35 kg
Back Squat 35 kg
Burpees over the bar

Rest day

At Helsinki

1. Strict handstand push up X 3-5  OR 3 eccetric HSPU

5 x E1,5MOM

1. Practise
   10 min kipping HSPU / deficit kipping HSPU

2. Practise
   Ring MU / Bar MU / Kip dip

3. 5 min EMOM
   1 eccentric ring dip +10 sec hold at the bottom

60 min swimming

Uinnin lyhytkurssi: käännökset

Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins