FOR TIME OF:
21-15-9
HANG POWER SNATCH 60/40 40/30
TOES TO BAR

Before this workout, spend 5-10 minutes doing shoulder dislocation, foamrolling etc.

On a rolling 10 minute clock:

• Row 500 m

And then for the rest of the 10 minutes repeat:

• 10m Bearwalk w. wallball below you
• 10m backwards Bearwalk w. wallball below you
• 10m lunges w. wallball going through forward leg each step
• 10 Pull aparts (low resistance band)
• 10 Press w. rubber band stretched to regular press arm width

raakatempaus 1x3@65%, 2x3@70%, 1x3@75%

Raakarive 1x3@65%, 2x3@70%, 1x3@75%

Raakatyöntö 1x3@65%, 2x3@70%, 1x3@75%

Korkes Te-veto 3x5@75%

A: 8min emom
1-3 box jumps
B: Back squat 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

1. 40s bike erg
2. 10 box jump overs
3. 4-6 one arm devils press
4. 8-10 push ups

-Kippi
-Kippi toes to bar
-Kippileuka
-Köysikiipeily

Lepoja.

9x1000m run 1min vila

5 Rounds:

5 Burpees
15/10cal
5 Burpees

*Rest 1min between rounds