For time:
Partition as you like:
100 wall balls
200 KB swings 24/16 kg
300/240 cal row or ski

Snatch 1

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
8 steps walking lunge
8 V-ups
8 Push ups
8 Box jumps
+
Build to workout weight for DB snatches and lunges
* Practice few sets of the other movements as you build up
+
1-2 Rounds @ workout weight
10/7 (cal) Row
8 Wall balls
4 Toes-to-rings
100m Run
2 Wall walks
4 DB snatches, alt
100m Run
8 DB walking lunges
4 Box jumps

ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja

With a partner, complete as many rounds as possible in 26 minutes of:

• 6 deadlifts, 315 lb./205 lb., each
• 9 bar-facing burpees, synchronized
• 9 bar muscle-ups, each
• 55-ft. partner barbell carry, 315 lb./205 lb.

3@up to 75% fs-%, rest 3-4min

3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace