RestDay!

– World’s Greatest Stretch x 10 reps each side
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Deadlift off Plates
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use 20kg plate under the weights to raise the start position.
- Option: Sets of 5 for practice

For time

20 Power Snatches (115/85)
20 Burpee CTB Pull-Ups
20 Overhead Squats (115/85)
20 Burpee CTB Pull-Ups
20 Squat Snatches (115/85)

PU Bar 6″ Above Max Reach

KILOS 52/38

Row 10K

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x1

A)
Front Box Squat
4 x 4 @heavy load, every 90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.
- each set AHAP

Split snatch 1-1-1-1-1-1-1

10min

5 leuanveto tiukkana
5+5 kahvakuula rinnalleveto

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up snatch grip

Power snatch
EMOM x 12
1 Power snatch

*aim to increase in weight every 2-3 rounds. Start at 50% 1RM and build from there.