• 3min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS
  5 Burpee

• 2x 3-position power snatch

• 2x
  50m Row
  3 Power snatch
  3 Burpee

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) Singles Adding weight till RPE8 ~90%

B.) Snatch
1.) Building weight
2.) 4×3 @65% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 4×2+1 @65%

D.1) Lying leg raises w/pause @parallel/before heels hitting the floor
3×10

A,
Back squat cycle 4 week 2
1x3@70%
1x3@80%
1x3+AMRAP@90%

B,
Snatch Balance 3-3-3-3

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

C,
Tempo Snatch Grip Deadlift 2-2-2-2

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

4 sec pull from floor to standing position.

D,
For time:
100 Dumbbell Box Step Overs @17,5/12,5kg

Every 1 min complete:
3 Dumbbell Power Clean & Jerks@17,5/12,5kg

Goal: sub 15 mins

E,
Every 1 min for 12 mins, alternating between:
10 Ring Walk Outs
Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able

Back Squat

5 Sets of 4

Working time 20 minutes.

Results is sum of total.

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts 285/185
20 Double Unders

*score is slowest round

RestDay!

Rest day - what did you do?

3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats 70 / 48 kg
20 Box Jumps (24"/20")

Time Cap: 20 Minutes

walk, jog, bike move for 30 mins or so.

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + KEHONHUOLTO