Snatch complex:
EMOM 9
1: 15 power snatch 35/25
2: rest
3: 12 power snatch 40/30
4: rest
5: 9 power snatch 50/35
6: rest
7: 12 power snatch 40/30
8: rest
9: 15 power snatch 35/25

5 rounds:
Run 450 meters or row 500 meters
24 squats
12 burpee box jump overs
2 min rest

Use weight vest (10/5 kg)

2 Rounds for time:
400 m run/row/ski
26 push ups (HR)
400 m run/row/ski
26 KB swings (24 kg/16 kg)
400 m run/row/ski
26 sit ups
400 m run/row/ski
26 KB deadlifts 2 x (24 kg/16 kg)
400 m run/row/ski
26 air squats
400 m run/row/ski
26 box jumps (24”/20”)

Penkki 3x8x70%

Kapea penkki Max5
-3-5 noususarjaa

Takaolkapääsoutu x20
Ojentajat maaten käsipainoilla x10-15
Vipunostot sivuille x20
Hauiskääntö tangolla x20
-kierros yhteen putkeen
-3 kierrosta

Penkki 2x1x95-97,5%

2lankun penkki 3x3x80%
-3s stopit

Vipunostot sivuille 3x15

Ojentajat käsipainoilla maaten 3x15

Back Squat

5 x 5, AHAP

Go every 3:00

Back Squat Cycle (10 Weeks)
5 sets of 5 reps @ 80% of 1RM

2-3sets:

8+8 s.l romanian deadlift
8 cyclist squat slow tempo

EMOM 20

• High Box Jump Over
• Machine Cals
• Devils Press 1x22/14kg
• Rest

(Easy: 24min)

AMRAP9:
45s row/ski
8+8 half kneeling DB press
16 samson lunge stretch alt.
8 banded facepull
10 plank toe touches alt.