3-4 sets for quality
10 Double KB Gorilla Rows
10 Double KB Push Press
10-60 Double Unders

• Move at steady pace and choose challenging weights that can be done UB.

21.3

15 Etukyykky 30/43kg
30 Varpaat tankoon tai polvennosto tai istumaannousu
15 Thruster 30/43kg

1 min tauko

15 Etukyykky 30/43kg
30 Rintatankoon leuanveto tai leuanveto tai rengassoutu
15 Thruster 30/43kg

1 min lepo

15 Etukyykky 30/43kg
30 Palomiespunnerrus tai rintatankoon leuanveto tai leuanveto
15 Thruster 30/43kg

Aikaraja 15 min

Tulos aika tai toistot

Deadlift
5x50%
3x60%
2x70%
1x75%
ME 80%

3000m Airbike
For time

10-20-30-40 DB Snatch
20-15-10-5 T2B
10-20-30-40 Single arm OH Lunge w/DB
DB 22.5/15kg
Jaa toistot tasaisesti kummallekin kädelle OH lungessa

5x3 Touch and Go Power Snatches

• Rest about 2 min between sets
• Work up to heavy 3RM, but only as heavy as FORM allows!

Strength (load)

EMOM for 12 minutes of: 2 hi-hang snatches.

10 min EMOM
3 cleans + jerk 75g/50kg

Open prep
For Time
50 Double unders
25 Deadlift 80/55kg
100 Double unders
15 Deadlift 100/70kg
150 Double unders
5 Deadlift 120/85kg

Deadlift 3x3 (dead stop)
1@ 75%
1@ 80%
1@ 82,5%