A) Muscle snatch 4 sets of 3 @ 70%
- Prosentti muscle snatchin maksimista

B) EMOM for 10 minutes of: Snatch + Low hang snatch (polven alta) @ 75-80%

C) Snatch pull ykkösillä 105% asti 5cm korokkeella seisoen.

D) Back squats 3 sets of 5 @ 60%
- kaikki kyykyt paussilla

E) Box jumps, 3-4 x 2-3. Korkea boxi, ei esikevennyksiä tai jännehyppyjä.

100cal assault/soutu/pyörä
50 käsipainovauhtipunnerrus
30 leuanveto

27-21-15-9
Calorie Row/Bike/ski/assault bike
Wall Balls @9/6kg
*60m (4x15m) Meter Farmer Carry after each set @24/16kg

Rx+: Sub Ring Muscle-ups reps of 7, 5, 3, 1 instead of Farmer Carry
TIME CAP = 15:00

3-4 Rounds for Quality

12-16 alt pistol squats
8-10 single arm DB bent over row
8-10 single leg KB deadlift
3-5 turkish get ups

For time:
30-20-10
Wallballs @9/6kg
21-15-9
Deadlifts @100/70kg

Rx+: 125kg/85kg

Timecap :10:00

EMOM x5
5 Hang Squat snatch

Rest 5min...

EMOM x5
5 TnG Power clean

Rest 5min...

EMOM x5
5 Push jerk

• Go as heavy as possible.

Maastaveto 8x1x80%

Suorinjaloin mave sumolla 5x8

Hyvää huomenta istuen 5x10 kevyt

Penkki 6x3x80-85%

Kapea penkki 3x6x70-75%

Band-pull-aparts 8x20

Sotilaspenkki käsip 5x8-15

6rds
60 x Du
30 x KB Swing (1.5 pood)
15 x Burpee
TC 30min

3 rounds, loading 1. 50%, 2. 60%, 3. 70% of 1RM
4min EMOM
2 cleans
2 front squats
2 jerks
2 min rest between rounds