Hang Power Snatch + Hang Squat Snatch

5-7 set @60-75% every 60-90sec

RPE 3-4, good, fast lifts!

Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM

Tabata of hollow rocks
8x20s on / 10sec off

20 sec ON holds / 40 sec OFF:

5 rounds of:

1) Ring Support Hold
2) Top Of Ring Row Hold
3) Hollow Hold (loaded if needed)
4) Bottom Of OHS (empty barbell)

Scaled if needed!

9x
New Interval every 5th minute
alt between a, b and c

A) 15/10 Cal. SkiErg
20 Situps
15 KB Swings 24/16kg
10 Goblet Squats

B) 20/15 Cal. Row
15 Wall Balls
50 Double Unders

C) 15/10 Cal. Assault Bike
16 DB Snatches 22,5/15kg
10 Burpee over DB

For Time:

10 - 8 - 6 - 4

T2B ( tai polvennostot )
Hand Release Push Up
X - jump
Slam (kuntopallo) 6/10 kg

Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@80%

Työntöveto 3x3@100-110%

Etukyykky 3x3@75%

Lisäpainolankku 3 min, 0:15 on, 0:15 off

Teemana rinnalleveto + työntö (clean & jerk)

3 rounds, rest as needed:

1) 6+6 Weighted Box Step-Up (anyhow)
2) 10 Prone KB Row
3) 20-30sec Flutter Kicks

Squat Snatch

One rep every 60-90sec for 12 set.

Add loading after 3 sets. Find heavy of the day.

Final reps RPE 5