3x 6-8

Takareidet soutulaitteen tai kumpparin avulla
Reverse NHC

12-10-8 (split the reps equal on both arms)
Single Arm Hang Squat Clean
Single Arm Split Jerk
Lateral Burpee over DB

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Thoracic Flow video

STRENGTH

4 rounds, rest as needed between

1) 8 DB Bench Press, tempo 32X0
2) 8+8 DB/KB Row
3) 10-20 Landmine Twist video or Russian Twist

RPE 4

3 rounds for time:

4 Power Clean @90/60kg
10m Handstand Walk (2m unbroken sets)
16/12cal Airbike

RPE 4, very heavy breathing but not all out.

Target < 9min

Tailoring Options:
PC→ decrease loading to 80/50kg
Handstand Walk→ 12 Wall Facing Shoulder Taps
Airbike→ Row

Optional Accessory
CONDITIONING

7min AMRAP:
10/7cal Row
7 Hang Power Snatch @40/30kg

RPE 4

Target <7+ rounds

Power Snatch Every 30sec for 5min (10 reps)

RPE 4

Use AHAFA loading.

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion
Assault/Row 30-50kcal (easy)

15min EMOM:

Squat Snatch

Add loading every 3rd minute.

Last 3 lifts with RPE 4-5

5min row/bike/airbike/DU

Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)

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Snatch Drills video

STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Lunge Arnold DB Press
3) 5+5 Pistol Squat (loaded if needed)

RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.