Nopeat leuanvedot myötäotteella 1-2 min välein
8 x 1 toistoa

10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up

*One athlete completes a 1 rep at a time alternating back and forth with their partner.

Superkids

5 x 3 rinnalleveto

Ninjat

5 x 4 rinnalleveto

50 KB snatch
50 WB
50 K2E
50 WB
50 KB snatch
TC 15 min

B1: 1,5min Row for distance@85%
B2: 200m Löp@85%
vila 9min x 2

(spara din distans på rodd)

Dumbbell Floor Press
20X0; 8-10reps/arm; rest 60sec x 3

Russian Kettlebell Swing
12-15reps; rest 60sec x 3

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Build up to a heavy hang snatch complex:

• Hang pull
• Hang power snatch
• Hang snatch

---

Post three heaviest succesfull attempts in comments.

3*3 Snatch 80%

5*3 Snatch Balance

3*3 Muscle Snatch

4 rounds:
30 mountain climbers
30 sek rest
30 abmat sit ups
30 sek rest