1 x max toistot leuanveto, myötäote

2 Split Jerk @65-70%

Warm Up
2 Rounds
400m Run
10 PVC Pass Overs
10 Wall Facing Overhead Squats
10 Hand Over Hand

Skills
Review & Warm Up for Lift

Lift
Power Snatch
3-3-3-3-3
Increase weight each set

Workout
4 Rounds For Time:
200m Run
7 Power Cleans (115/75)
7 Burpee Box Jumps (24/20)
7 KB Swings (45/25)

Advanced: (135/95), (60/45)

Barbell Strenght
For time:
21 Dead Lifts BW
15 Front Squats 1/3 BW
9 Power Snatches 1/2 BW

Conditioning
For time:
42-30-18
Wall Balls
Situps

1A- 8 min amrap
500m Row
10 BOR
10 wall ball

1B- 8 min amrap
400m run
12-9-6
DBsnatch@22.5/15
BJO@24/20”

1C- 8 min amrap
100 DUs
5 strict HSPU
10 pistols

1D- 8 min amrap
12/10 cal bike or ski
20 KBSDHP
20 KBS
20 KBGTOH
*weight @24/16kg

Go hard and fast on each section, 2 min rest after each one.

3 Rounds of

8 Muscle Ups/ 16 Pull Ups + 16 Push Ups
16 Power Snatch (50/35)
24 Box Jump

*Strenght
Find your 1 rm backsquat
Then
10x3 @75% 1rm

Lämmittely ja mobility

×työntö liikkeitä

12min amrap
10 vuorikiipeilijä
20 hyppis
30m juoksu
1 seinäkävely

Loppuvenyttelyt

3 - 3 - 3 Squat snatch

20 MIN EMOM

Follow this scheme

• 1,3,5,7... 10 Step ups w. 1x22,5kg dumbbell
• 2,4,6,8... 10 Alternating dumbbell snatches 1x22,5kg