Barbell Complex:

2x Hang Snatch + Squat Snatch

Find 1rm of the day in 20min.

20min EMOM (5 rounds):

1) Airbike 20/15kcal
2) Round of “DT” 70/50kg
3) 6 Pull-Up, 12 Push-Up, 18 Air Squat
4) rest

RPE 4-5

This set is pretty spicy! Scale the reps/loading if needed. You should get the job done in 60sec.

Round of DT is

12 Deadlift
9 Hang Power Clean
6 Jerk

3 rounds:
20/15cal Row
5+5 DB Hang Squat Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps

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10-20 Banded Good Morning video + Handstand Shoulder Opener video

AMRAP 12
12 Box Jumps
9 Deadlifts 100/70kg
6 Handstand Pushups

Warm Up
2 rounds
2 min cardio
6+6 single leg rdl + clean + press with 1 db
6 inch worm + push up
6 russian baby strech
then some barbell prep for power cleans

Strenght
Power clean 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets
Back Squat 5x2reps @60-75% of 1rm
rest 1.5-2 min bwn sets

Metcon
12 min emom
1) wall walks x 2-3 reps
2) Pistol squats to band x 6-12 reps / weighted box step ups with 1 db on shoulder
3) db snatch x 10 reps

Partner AMRAP32
30 wall ball
30 pull up
30 burpee

30 alt. DB snatch @22,5/15kg

RPE 4

Huom! Parin kanssa. Toistot saa jakaa miten haluaa.

Hspu technique
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Bodybuilding; 4-5rounds:

3-10 hspu/ or Db seated press
3-10 strict pull up,
15 barbell/ db curl
15 banded tricep
15 banded pull apart

Deadlift 3-3-3-3

Complete as:
Build to today's heavy 3.
--then--
3 x 3 @ 80-90% of 1, go every 2 min

6x
AMRAP 5 (rest 2:30min)

A) 12/9 Cal Row
12 Wall Balls

B) ”CINDY”

C) 5x7,5m Shuttle Runs
10 KB Swings 24/16kg
5x7,5m Shuttle Runs
5 Box Jumps

D) 1-2-3-4-… Wall Walks
4-8-12-16-… Toes-to-bar

E) 12/9 Cal Bike
12 DB Snatches 22,5/15kg

F) 2x7,5m Plate Overhead Walking Lunges
10 Plate Ground to Overhead
5/5 Curtsy Squats
10/10 Russian Twists

Build to 1RM