E90s x 10

5x 3 hang power snatch
5x 2 hang power snatch

3 x e2m:
3 clean pull (TNG) @ heavy

Narrow grip bench press 4x8

Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 box step overs + 4 box jump overs
6 single arm devils press
3+3 single arm thrusters

Workout
3 Sets
12/15 Calorie Row
14 box jump overs, step down

3 sets
12/15 calories ski
4-6 devils presses with 2 db's

3 sets
9/12 calories air bike
7 thrusters @2xkettlebells

alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
after doing 3 sets one movement pair, rest 2-3 min and change to next one.

Penkki 2x1x90%

1lankun penkki Max1

Vipunostot sivuille x20
Pystysoutu käsipainoilla x20
Kohautukset kumpparilla x20
Etunojapunnerrus x amrap (vain kierroksilla 1,3 ja 5)
-5 kierrosta

Teams of two:

80 steps double KB front rack walking lunges (split)
70 hang power clean 60/40 KG (split)
60 Partner wall ball
50 HSPU (split)
800m run (both)
50 HSPU (split)
60 Partner wall ball
70 hang power clean (split)
80 steps double KB front rack walking lunges (split)

-time cap 40 min.-

4-3-2-1

Add weight after each sets. Heavy sets!

75% 1RM C&J
5x5 push press

4 min töitä 2 min lepo

1. Soutu Lepo 2 min
2. Askellus boksin ylityksellä Lepo 2 min
3. Pyörä/Escho/assault Lepo 2 min
4. KP tempaus Lepo 2 min
5. Farmari kävely yhdellä kahvakuulalla Lepo 2 min
6. Roikkuminen tanko/renkaat Lepo 2 min

Kesto 36 min.

Snatch
7 x Every 2:00
3 Hang Power Snatch

Build Weight, Keep The Weight Relatively Light
Focus on Technique