A,
Power Snatch + Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

B,
Tempo Snatch Grip Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 3 secs up and down

C,
5 rounds for time of:
10 Push Press @70/47kg
20 Med Ball Cleans @9/6kg

Goal: sub 12 mins

D,
3 rounds for quality of:
10 Back Extensions
12 Rear Delt Raises, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load (Cuban Rotations)

E1.5MOM x 7
max reps SHSPU

Lepoja

3-4 rounds:
10 Banded X March (both legs = 1rep)
15 GM
15 GHD Sit-ups
30sec Copenhagen Plank L+R

Eilinen

Running Workout
Warm Up
2 rounds
30 jumping jacks
50 marching / high knee movement
5 inch worm with push up
5 dynamic squat strech
10 stepback lunges
10 alt leg bodyweight rdl

Warm up for running
5 rounds
1 min jog / 30sec walking
rest 2.5 min and do some overall streching/arm and hip circles
main WOD
3x5 min moderate run / 2 min walking bwn

cool down
2 x 1 min jog / 30sec walking
some short streching for calfs/hamstring and get body feeling like that
workout gave some "fresh mind" and its good to start working out
tomorrow again.

Deload viikko. Ja sit KK :)

5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Power snatches 95/65
7 Lateral Burpees over Bar

• sub 7 dips + 7 pull-ups or ring rows for muscle ups

• For Time:
Assault Bike 3/2 Kcal
Bar Facing Burpees 3 reps
BB Overhead Squats (60/40Kg) 3 reps
Assault Bike 6/4 Kcal
Bar Facing Burpees 6 reps
BB Overhead Squats 6 reps
Assault Bike 9/6 Kcal
Bar Facing Burpees 9 reps
BB Overhead Squats 9 reps
Assault Bike 12/8 Kcal
Bar Facing Burpees 12 reps
BB Overhead Squats 12 reps
Assault Bike 15/10 Kcal
Bar Facing Burpees 15 reps
BB Overhead Squats 15 reps