Build in heavy Snatch Triple

In 17 minutes.

Pohjenousu 3x 15-20 toistoa

3 Rounds
10+10 Single arm press
15 Strict pull up, unbroken
20 (Weighted) Sit up

EMOM 15

1 minute : 8 Pendlay Row
2 minute : 0:30 Ring Support Hold
3 minute : 5 Hang Power Clean. Use same weight every rounds.

45 minutes moderate weight for:

12 Dumbbell Bench Press
20 Strict Pull Ups
30 Box Step Overs with KB
40 Calories Any Machine
30 Tuck Ups
20 Sit Ups
12 Pistols

EMOM 40

1 minute : Row calories. Same result every round.
2 minute : 12 Weighted Sit Ups
3 minute : 6 Box Jumps 30"/24"
4 minute : 5 - 10m Handstand Walk
5 minute : Toes To Bar. Same result every round.

3x3min, 2min lepo
Thruster 2,4,6,8,…
Leuanveto/rinta tankoon 2,4,6,8,…

30min

4min pyörä/soutu/hiihto
8-10 paholaisen punnerrus
8-10 karhuhali kyykkyhyppy
6+6 kp pystypunnerrus aktiivisessa askelkyykyssä

4x10/10

10 reps per leg then change. Add weight if needed.

EMOM x32

1) 10-16cal row
2) 5 power snatch
3) 10-16cal bike
4) 8-16 up& down

( work time max 40-50s )