SHOULDER PRESS
TANGOLLA
4 x 8 (65%)
+ kahvakuulalla
4 x 8 (4 + 4)

600m run
3 rounds of cindy
400m run
2 rounds of cindy
200m run
1 round of cindy
600m run....

"Cindy"
5 pull ups
10 push ups
15 air squats

7 Rounds of Cindy
5 x Pull Up
10 x Push Up
15 x Squat
For Quality

Push Press
10x3r @ 50%
45s. Tecovery

12-10-6-5-4-3-2-1 reps each arm.
- Rest as needed.

Record loads and details.

For time 21-15-9 reps of:

Hang power snatch 42,5/30kg
Toes to bar

Front squat. Find your 1 rep max of the day.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

With partner (I go, you go)

1. 15 x Snatches at 75%
2. 10 x Snatches at 80%
3. 5 x Snatches at 85%

(Time cap 20min)

3x1 (heavy but emphasis on technique)