Power Snatch

3 x 3 @ Easy
3 x 2 @ Moderate
3 x 1 @ Heavy

Send Off 2:30

Mobility

Kyykky 3x5x65%

Facepulls 5x20

Penkki 6x5x65%

Kulmasoutu 5x10

Emom 10

2+2

67-70%

5 Sets of 4

*Score = Lowest weight used for a set

3 sets, go every 5:00
500m Row
500m Ski / 2 x Stairs / 1000m Bike Erg / 20-30 Assault Bike Cals

• Aim to have at least 1:00 rest each round
• Effort level medium and consistent results or faster each round.
• Can be done in reverse order as needed.

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

On the 3:00 x 6 Rounds:
200 Meter Run
1 Unbroken Set of Toes to Bar

*Score = Total reps of Toes to Bar

5 Sets of 5 Floor Press

*Score = Total load

Clean high pulls 5x 3
- 90 sec rest
weight is around 90-100% of 1 Rm Clean