3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1 Minute : 40 s DU's or single unders
2 Minute : 10 push ups
3 Minute : 30s handstand hold
4 Minute : Rest

10 push up
10 kb swing
10 burpee
10 v-ups
10 m sled push

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Air Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

3 rounds

Shoulder press 10 ( sitting position)
Pull up 10
Floor press 10
Land mine row bb 10
Face pull 10
Bicep curls 10

Moderate weight

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @45kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans @45kg
• 15 Cal Row

-Rest 4 min between sets-

Tempausveto varpaille jääden +tempaus + tempaus riipusta 5 x 1+1+2. Lisätään 1-5kg ed.viikosta. 2 min lepo
Takakyykky pausella + takakyykky 4 x 3+3 70%

varpaiden kurkotus jalat seinää vasten 4 x max reps. Laatu edellä

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
2 rounds @ increasing pace and load
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb
– rest 1:00 between rounds –

1@up to 62-65%, muscle sn-%, rest btw sets 2min

-3 kick ups to a wall
-1min rest
*as light touch as possible
*feet at the wall same time.