Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

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30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

5RFT 💥💥💥
30 KBS (1.5pd)
400 m run
1 leg less rope climb

Push press 1 RM

Take a walk in the park for better recovery!

Mobility

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EMOM20
1 minute : Bike 11/9 Calories
2 minute : 10 V-Ups
3 minute : 10 alt db snatch
4 minute : 24 Deadbugs
5 minute : 10-15 box step ups

1. Snatch Technique
   3 Sets of 4: Overhead Squats
   3 Sets of 3: Snatch Drop
   3 Sets of 2: Snatch Balance

2. Hang Squat Snatch
   Build to a Heavy Single

3. ”Fire Storm”
   For Time:
   3 Rounds:
   7 Squat Snatches (95/65)
   7 Chest to Bar Pull-ups
   7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Open 26.3

5 rounds:

AMRAP 3'
12 C&J with DB
6 C2B
AMRAP 3'
Burpees box jump over
Rest 3'

M)
Push:
12-6-3-6-12