back squat

10 reps 60-65 %
10 reps 65-70 %
8 reps 70 -75%

Rest 2 min between sets

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.
1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.

Max Burpees in 1:00

15-12-10-8-6-4-2
Military Press

3 rounds for time:
40kg snatch x10
Ring dips x15

15-12-10-8-6-4-2
Progressing to max weight

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sl dl
8 plyo
6 goodmorn
4 clean

conditioning(6)
3x200m on the 2min

rest 3 min

bench(15)
3x6-work up to hvy 6

Metcon/*Rx(15)
"double down"(5-27-14)
20-2 du's/x3 singles
10-1 cleans 95/65-*135/95
workout goes as follows:
20 du's then 10 cleans, 18 du's then 9 cleans, 16 du's then 8 cleans etc....complete sequence down to 2/1.

clean(10)
work up to a fast heavy

Finisher
30 v ups
30 kneeling crunch per side
30 t raise
2 min hip opener

Teematunnin aiheena tempaus by Tiina Rinne.

Tunnin sisältö:
Lämmittelyt ja mobility

Snatch kolmosia, kakkosia ja ykkösiä.

1a) Barbell Rows: 3 x 6-8. Rest 45s.
1b) DB Reverse Lunges: 3 x 6-8 ea. Rest 45s.
*Add weight each set for both.

Go by feel.