Takaolkapääsoutu 5x20

Penkki 3x5x70%

Sotilaspenkki käsipainoilla 4x8-12
Vipunostot sivuille 4x15
Ojentajat taljassa/kumpparilla 4x20
-superina

Hauiskääntö tangolla 3x20
-myötäote

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Engine
4 Sets Of:
@70% Intensity

• 15 Burpee box jump overs
• 20 Cal C2 Bike
• 25 KB Swings (20kg)
• 25 Cal Row

-Rest 4 min between sets-

5 burpees
5 + 5 DB push presses
10 v-ups

5 sets of 3-5 reps (as slow as possible)

Go every 1:45

5 bar over burpees
5 deadlifts
10 box step-ups
20 sit-ups

1 rm max:240

superset, 4x
3/3KB windmill
20/20" unilateral KB front rack hold

frontsquat 3x5 @rpe7

3 rounds of:
6-8 sumo deadlift
10 plate ab crunch

3 rounds of:
6-8 box step down / per side
10 banded twist / per side

AMRAP4 x 2, rest 2
A)
50 du / su
10 DDB hang clean

B)
200m ski
10 DDB front squat

Run repeats

2 sets of:
1000m @ 3K
– Rest 1:30 –
300m @ 1500m
– Rest 1:00 –
100m @ fast, relaxed
– Rest 4:00 between sets

A: Burpees 8x3
B: Hang power clean 3x3 4x2 1x1
C: leg press 3set
D: bench press 3x3
E: Close grip lat pull downs 3set
F: biceps curls 3set