Warm Up
2 rounds
1 min air bike / bike / run
1 min row or ski
5+5 squat strech + 15 air squats
10-15 push ups
20-30 heel over db

Strenght
Overhead Squat 5x5@50-70%
rest 1.5-2.5 min
Military Bench press 5x5@50-70%
rest 1.5-2.5 min

Accessory Work
2-3x 10/10 bulgarian split squat @rx db
2-3x 10/10 bench press @rx db
2-3x 20-30 Knee tuck hold on pull up bar

Lämmittelyyn: Latsien aktivointi olkapäiden lämittely hollow & arch maassa

snatch complex e90s

3x 3 hang snatch (67-77%)
6x 2 hang snatch (77-87%)

Warm up hips and joints and get the body moving before this warm-up cardio piece.

On the rower, perform

• 50 Cal @ 900 - 1000 Cal/hr
• 40 Cal @ 1000 - 1100 Cal/hr
• 30 Cal @ 1100 - 1200 Cal/hr
• 20 Cal @ 1200 - 1300 Cal/hr
• 10 cal @ all out

Spend 1-2 minutes between sets doing stretches/mobility etc

EMOM x10

1) 5-15 push up
2) 10-15 ring row

AMRAP 14 IGYG

10 Deadlift 80/60kg
15 Wallball Shots 20/14p
1 Rope Climb

Warm up: 2-3 rounds
20 jumping jack
5 inch worm + push up
20-40s plank hold
*
8-10emom
1) 3-10 push up
*
For time
120 jumping jack
60 mountain climber
40 split jump
20 push up

On the minute for 12min
1. KB goblet side squat
2. Calf raises
3. Plank hold
4. Rest

*45s work on the minutes

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans @ 70/47kg or Moderate for quick singles.
Split work as you wish.

EVERY 1:30 x 6 SETS
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

• Start Light-Moderate and build to Moderate-Heavy.
• RPE 7