EMOM for 4 rounds
1) Gorilla rows
2) Landmine twists
3) Alternating DB snatches
4) Rest

Snatch

A) WU 3-4x For Quality:

• 3 Snatch DL + 3 High Hang Muscle Snatch + 3 Snatch Balance
• 2-3 Seated box Jump

B) PRIMER

E2MOM X3:

• 3 Squat Snatch @70-75% (1.1.1)

-Rest 2min-

E90SEC X3:

• 2 Squat Snatch @80-85% (1.1)

-Rest 2min-

EMOM Until Days Heavy Technical

• 1 Squat Snatch

C) Snatch Pull (Floating)

• 3x3 @110-120% *Ei koske lattiaa toistojen välissä

Front Squat

• 4x5 *Build Up (1-2 RIR)

Metcon

For Time:

• 21 Thruster @35kg
• 21 Burpee to target
• 15 Thruster
• 15 Burpee c2b
• 9 Thruster
• 9 Burpee bar muscle-up

Accessory

A) 3-4 Rounds:

• 10-15 Lu Raise
• 1 Long Set Strict Press (Empty BB)

*Rest as needed

B) 3-4 Rounds:

• 10 Strict T2B
• 10/10 KB Side Bend
• 1 Set of parallette L-Sit

*rest as needed

45-60min Easy Z2 Run

3 high box jumps
5+5 single leg db snatch
5-10 push-ups
0:30 plank hold

• Pigeon Pose - 60s each
• Lizard Pose - 60s each
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Run 200m (both)
100 air squats, split as you like
30 burpees, split as you like

9 cals bike erg or row
6 box jumps
3 pull-ups

5-3-2-2-2

Go every 2:00

in 2 minutes window:

5 DB push-ups
10 hang DB snatch
max calories row

IGYG