4 Rounds
YGIG / Round
12 Alt front rack step back lunge (KB´s 24/16)
9 KBS
6 Burpee over KB´s

TC 11min

Tall snatch 3x2. Use 50-75% of 1RM snatch.

EMOM 10

1) 4 Ring MU
2) 5 Squat Snatch 50/35kg

6 x alkavalla 90s

3 raaka rinnalleveto @70-80%, pikavoimaa eli touch n go

3-5 x 250 m row with damper setting of 6-10. Fast row. Work/rest 1/2

Hang clean 2x3 @ 65% , 3x3 @ 70%

2-position snatch x5 (first above the knee, then from the floor)

Complete as many rounds as possible in 20 minutes of:

• 30 second Handstand hold
• 30 second Squat hold
• 30 second L-sit hold
• 30 second Chin over bar hold

Today's task is 5 rounds:

• max hollow rocks (keep it tight!)
• rest 1 minute

8min otm

• 3 power clean 62,5/42,5kg
• 3 front squat
• 3 shoulder to overhead

Rest 2min

8min otm

• 3 deadlift 62,5/42,5kg
• 3 hang power clean
• 3 thruster