3 supersets of:
10 Snatch Grip High Hang High Pulls, pick load
10 Lu Raises, pick load
1-2min Rest btw rounds

• Pick a load thats heavy enough for you to just get the reguired 10 reps.

4x3 Snatch Pulls @120-130% of 1RM Power Snatch
- Rest 2min btw sets

5 sets of Power Snatches
Set 1: 5 @70%
Set 2: 3 @80%
Set 3: 3 @85%
Set 4: 1 @90%
Set 5: 1 @90+%
- Rest 2min btw sets
- No TnG

Emom 14

1) Kone 45s
2) Burpee askeltaen ilman hyppyä 45s

2min lepo

Emom 14

1) Boxin ylitys 45s
2) Ojentajadippi 30-45s

2min lepo

Emom 14

1) Viivahölkkä 45s
2) Lapaveto 45s

Back squat (Tuplaprogressio)
3 x 8-10 @ Start 70-80%
Rest 3-5min btw sets
Tavoite saada 3 x 10 onnistuneesti läpi.
Tämä on pitkä progressio, lisää painoja tarvittaessa.

18 rounds. You go I go.

10/8 cal row/ski/bike
4 Db Thruster
4 Db Push press
4 Dd Frontrack squat
4 Burpee over dumppel

Rx: M:2x17,5 N: 2x12,5
(Huom! Vaihto täyden kierroksen jälkeen.)

Time cap 40min

Snatch 1RM

”THOR”
Teams of 2:
100 cal erg
80 steps OH DB walking lunge
60 DB snatch
40 box jump
60 DB snatch
80 steps OH DB walking lunge
100 cal row

30min timecap

Deadlift 5 RM

OPTIONAL FINISHER
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8 KB Deficit Push-Up
-Rest As Needed b/t Sets-