Snatch deadlift 3×3. Use 100% of 1RM snatch.

45mins
5m-10m Slider Seal
:30-1:00 Glute March
500m Row

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

Warm Up
3 Rounds
Agility Course

Lift
Front Squat
3-3-3-3-3-3
Increase weight each set

Workout
AMRAP in 8 min:
5 Shoulder To Overhead (95/65)
5 Purbees (Nurpee + Air Squat)
5 Box Jump Overs (24/20)

Advanced: (135/95)

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

AMRAP 10:00
12 Lateral Burpees
9 Sumo DLHP
6 Muscle ups

Raakatempaus 4x3@65%

Raakarive + raakatyöntö 4x3@65%

Korkea Te-veto 2x3@70%, 1x3@75%

5 kierrosta

8 leukaa
10 punnerrusta

3 rounds of:
25 Wall Ball 9/6
20 Alternating Arm DB Snatch 22,5/15

50 sit Up

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

5k run

7 rounds for time
10 power clean , med ball clean
10 burpees over the bar / ball

Tabata farmer carry