5 x unbroken tng complex
Power snatch + Squat snatch + OHS @70-75% of 1RM snatch

Light run around Hietsu, keep a steady pace were you can talk with your fellow athletes!

Starts and Ends with a 500m walk!

EMOM 12
Alternating movements

Min 1: Row 15/13 cal
Min 2: OHS 10 reps @45/30kg

FOR TIME
30-45-60-75-90
du´s
5-5-5-5-5
power clean 60/70/80/90/100&40/50/60/70/80

TC 14

20 Mins Alternate through;
1. 10 strict db Press 2x22.5/15kg ( scale as needed)
2. 15 Ring rows
3. 20/30 secs flexed arm hang
4. 45 sec handstand hold

Working through the following;
Holds
Walking
Freestanding

3-5 rounds for quality

9 single arm KB shoulder press / side
12 single arm KB row / side
15 KB side bends
21 sec med ball hollow hold*

Rest as needed between the rounds. You choose the weight
In the med ball hollow hold, hold with your hands, a light med ball over your belly, without the med ball touching the belly.

3x10 (@70%)

W.Pull up: 5x5

5x3 (65-85%)