OPTIONAL COOL DOWN

:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

EMOM12, for reps

1 min: wallball
2 min: burbee box jumps
3 min: kettlebell swings

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or easy machine
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

For time

• 1 GHD sit-up
• 4 legless rope climbs, 15 feet
• 800-meter run
• 30 GHD sit-ups
• 3 legless rope climbs
• 400-meter run
• 20 GHD sit-ups
• 2 legless rope climbs
• 200-meter run

For time

• 20 wall-ball shots
• 15 box jumps
• 10 deadlifts
• Max ring muscle-ups
• Rest

20-30 min rullailua/availua + 20-30 min kävelylenkki

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO

MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH SHOULDER PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

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POWER SNATCH + PAUSE OHS *2sec pause in the bottom
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, sn-%, rest btw sets 2min

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RDL *sn-grip - no shoes, toes straight forward - use straps!
5@50%, 5@60%, 3x3@65-70%, sn-%, rest btw sets 2min

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SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x/side DB ALTERNATING CURL

Rest as needed

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video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: DB ALT CURL 0:26

Tempo front squat 2211 3xtempo fs+ 2normal

For time of
2000m row TT