3RFT
20 SA OH Walking Lunges
15 Perfect Air Squats
10 Clams (ea)

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

Warm up (0:00-8:00)
3rds
10 pvc good mornings
10 pvc strict press
10 back ext
10 cal row

Mobility (8:00-12:00)
1:00 min pigeon per
1:00 samson per

Workout preview(12:00-16:00)

Fittrain Intervals c/o Alchemy 365
A20:
5 Rounds:

45 seconds: Hadoukens (R)
15 seconds: Rest

45 seconds: Hang to Overhead
15 seconds: Rest

45 seconds: Hadoukens (L)
15 seconds: Rest

30 seconds: Jump and Touch
30 seconds: High Knees

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch

Box-kyykky 8x2x55%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

3 rounds
5, 10, 15, 20- reps of
Thrusters
T2B
Kb swing
Wall ball

2 Power clean + power jerk 5sets
Squat snatch+hang squat snatch 5sets
FSQ 5x3

Etukyykky max3
Sumokyykky 4x6-8
Suorinjaloin mave 5x8-15 (kevyesti)

Ski
4 x 1250m
Rest 2 minutes btw. sets.
Results is average speed all five rounds.

5 Rounds on the 4:00:
400 Meter Run/Row
1 Round of “DT” (70/47.5)

Friday