3 rounds
20 db snatches alt hand
20 single arm db oh lunge walk steps (10 right / 10 left)
20 toes to bars or 30 v-ups
rest as needed

3 rounds
20-30 alt leg pistol to target behind
40-60s side plank holds
max reps hollow rocks
rest 1-2 min bwn rounds

30min EMOM
Odd:
6 x Push Up
8 x Tuck Up
10 x Squats
Even:
3 x Heavy Front Squat

ARAMP

3 x snatch pull + muscle snatch + snatch balance + ohs

3 x snatch pull + power snatch + snatch balance + ohs

3 x snatch pull + squat snatch + ohs

*Ensimmäinen complex erittäin kevyesti keskittyen vetoon ja nopeaan allemenoon. Seuraavaan ja viimeiseen complexiin voi lähestyä nousevin painoin. Lepoa 2-3 minuuttia sarjojen väleissä.

EMOM12
1. 10 One arm strict press (Right arm)
2. 10 Squat with object in front rack (Right hand)
3. 10 One arm strict press (Left arm)
4. 10 Squat with object in front rack (Left hand)

*you can use any weight you find: kb, db or something more unstable to make this more challenging.

1. Leg throw
2. GHD
3. Ball throw
4. Wheel barrow
5. L-sit
6. Skin the cat

45 sec Work + 15 sec Change

Cool down; 400-1000m run

20 minutes For quality:

0:30 L-Sit hold
3 x 3 sec. pause squat jumps
5-8 jumpping push ups
0:40 squat hold

WEIGHTLIFTING (3/3)

Split Jerk Single.
Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 
10-12@RPE 4+ to 5
Add 2,5-5% compared to last week

4x3 @85-87%

Find clean 1RM

Voit tehdä joko power cleanina tai squat cleanina.