Take your energy levels up today, next week we got the Linna Masters Competitions and Laura+Tero are going there!

6x2/4@100%

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

7 kierrosta aikaa vastaan

7 x maastaveto 100/70
7 x boxihyppy
7 x thrusters 55/40
7 x burpee
7 x takakyykky 70/50
7 x hyppyleuka

12min AMRAP
40 T2B
30 wall balls
20 Back Squats

Max Effort Overhead Squat 3RM
5-5-4-3-3-3-3-3-3
2min Recovery

12 deadlines
9 hang cleans
6 push her

(155/100#)

6 rounds for time of

5 hang power cleans
10 weighted lunges

♀105 lb ♂ 155 lb

Then,
Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps