WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

2-3 rounds:
20-30sec Active/Passive Hang
Squat Flow video

Muscle up:

1. Falsegrip roikunta
2. Kippi
3. Kääntö jalat lattialla
4. Kääntö toinen jalka boxilla
5. Pidot dipin ala- ja yläasennossa

20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

OHS
Build up 2 rep max. adding 5kg every round.
-> Then 3 x 5 (80%).

EMOM10
1 + 1 HH Power Snatch + HH Snatch

For Time
Run 1mile

Warm up
Tabata bike or row

Core
Plank hold for max time
Then EMOM x 10
10 sit ups

WOD
5RFT
8 cal bike
10 incline push ups on box
12 box step overs

Row/run 4x4min vila1:1

Hand stand push up OTM 6 minute

• 1 Set of:
Ring Muscle Ups max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps
Rest as need
1 Set of:
Ring Muscle Ups 50% max reps

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21:
Strict Handstand Pushups
Kilos: 22.5's/15's