3 rounds of:
10 DB Good mornings
10+10 DB side bends
10 Ring rows
20 DB Russian twists
10 Arch rocks
Rest

Rinnallevetotekniikka

5 x Veto - tempaus - Veto - Tempaus

Perform as many reps as possible in 8 minutes:
Wall ball- 5 reps
Burpee- 5 reps

5Min of Max Rep Wall Ball
4Min of Max Calorie Row
3Min of Max Rep Muscle Up, Chest to Bar or Pull Up
2Min of Max Rep Power Clean (135#,95#)
1Min of Max Rep Burp

Note:
1 partner works at a time each round except during the burpee round. Both partners complete as many burpees as possible during the 1Min round.

Muscle Up = 3 reps
Chest to Bar = 2 reps
Pull Ups = 1 rep

Count the total reps between partners and post!

Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Sumo deadlift

5 x 7

9-12-15

Thruster
GHD / abmat vatsa

Back Squat

8RM

In 10 minutes

Box-kyykky 5x5x60%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä