3 rounds:

• 10 Deadlift
• 10 Squat
• 10 Push-Up

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1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2

A. Warm Up

4 Rnd
30" HS Hold
10 Burpees Target

B. Forza
Warm Up
Pause Power Position Hang Squat Clean
6×3
poi
Above Knee Hang Squat Clean
7×2 @80% 1RM

C. For Rep
AMRAP 4' x 4
2 Burpees Target
2 Double DB Snatch
4-4, 6-6, ecc...
Rest 2'

D. Skill
10 Rnd
2-4 Bar Muscle Ups con Vest
Rest: 2'

E. For Time
5 Rnd
15/12 Calorie Ski
10mt HS Walk a muro/libero

F. for rep
5 Rnd
5' Row max cal

G. Optional Acc...
RND 1-3
Tempo Pistols 8 lato
5×10 DB Strict Press

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

Spend 5 minutes in bottom of squat position

Hold plank as long as you can

1. Bs max. 180kg

2. Hip thrusts 4x8 105kg
   DB bench 4x8 40+40kg

3. Hauis, ojentaja, core
   3x8 ja vatsapyörällä rullailu!

Maistu! Kiitos Tuomakselle hyvästä reenistä! Takakyykky vielä ihan neitien painoissa mutta kehitytään!

3 rnds for quality:
4+4 Turkish Get up
8+8 Bulgarian squat 2x db
12+12 One leg DL w/kb

"HELEN"

3 RFT tc

400MT RUN

21 K AS 24/16

12 PULLUPS

Scales, L-sits, Inversion (handstands), Planks, and Stretching (SLIPS)