Strength
3 Rounds of:
Front Squat x5
Chinese Row x12
Hollow Rock x20

then 5 rounds of:
BB Strict Overhead Press x5
KB Swing x20
Burpees x8
Do 1 round AFAP then rest ~1min

Don't rush through the rounds. Take your time and rest approx 1min after each round

5 rounds for time of:
- 20 Thrusters (35/25 kgs) (20/15 kgs).
- 10 strict ring dips.
- 20 push-ups.
- 10 strict handstand push-ups.
- 50-meter bear crawl.

**Time cap: 30 min.

Penkki + muu

Tempaus 2x70,2x75,2x2x80%

Rive + työntö
1+1@70 x 2, 1+1@75 x 2, 2+2@80 x 2

Etukyykky 2x75%, 1x80%, 1x85%, kahdesti läpi

työntöveto 3x2@100%

4 Sets - Build load with each set of weighted movements. Emphasis on stability. Stay in control.
6-8/arm Half Kneeling Landmine Press (2111 tempo)
rest 30sec
10 Side Planks Clamshell/side
rest 30sec
10 Single Arm DB Powell Raise/arm
rest 60sec

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

Voi tehdä esim openissa
A) skilli-emom 10 min
Valitse yksi tai kaksi heikkoutta

B) Painonnostoa: 3 position clean
5 sets
High hang clean +
Hang clean +
Clean

C)Conditioning
3 RFT:
8 Power Clean, 205/145
16 TTB
8 Push Jerks, 205/145
16 Box Jumps, 24/20″

Back Squat

60% 6 reps
65% 6 reps
70% 6 reps
75% 2x 4 reps

5 Rounds
90s AMRAP
8 power snatch @42,5/30
10 bar facing burpee
90s REST

10 min EMOM

Power snatch + snatch balance 60-70 % of 1 RM snatch