A,
Hang Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

B,
For time:
50 Pull-ups
Dumbbell Walking Lunge, 22,5/15kg 75 m
50 Pull-ups
Double Kettlebell Overhead Carry, 32/24kg, 75 m

Goal: sub 15 mins

C,
3 rounds for quality of:
Row, 1:30
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 1 min
10 Plate External Rotations, pick load

Rows- moderate pace

D,
3 rounds for quality of:
Alternating Bird Dog, 20 secs
R Bird Dog Hold, 20 secs
Alternating Bird Dog, 20 secs
L Bird Dog Hold, 20 secs

AMRAP’20
10 DB Snatch 32,5/20kg
10 pistols
10 C2B

WU
3rds
8x air squat
8x superman
8x KB/DB swing
8x burpee
+
2rds
4+4 KB/DB push press

5x5 Floor press

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-

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

CLEAN On The plate
5x2@kevyt pal 2min

--

POWER CLEAN + CLEAN
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

2 rounds:
5 Wall squats (slow tempo)
10m Lizard walk
5+5 Windmills with KB
5+5 Bottom-up press wit KB

---

With barbell:
2x5 unbroken sets of “Bear
Complex”
= power clean + front squat +
push press + back squat + push
press

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

Practice Handstand Walk (~15min.)

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
400 Meter Run

Score = Total Rounds + Reps of "Cindy"
Pick-up where you left off after Run