5 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

12 KB Swing 16/24kg
8 KB Snatch 16/24kg
6 Burbee

"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5/15)

Alternating For 15 Minutes:
Station A: Strict HSPU Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

Banded Triceps Pushdowns x 100 reps, AFAP.

4 Supersets of:
12 DB close grip bench presses (palms facing and DB's together)
12 DB 1 arm bent over rows

4 rounds for time:

• 400m run
• 50 air squats

Lämmittely:

10 takakyykky
10 pressi niskasta
10 etukyykky
10 Vapu
10 Raakarive riipusta
10 Etukyykky
10 Te veto
10 Korkea Te veto
10 Muscle Snatch Riipusta
10 Valakyykky

Tempaus polvelta (pukit) RM

Takakyykky 3RM

2 x korkea te veto + te veto

3 x (2+1)@90%
3 x (2+1)@95%
3 x (2+1)@100%

Lisäpainolankku 4 x 30 sek.

3x8min EMOM

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) Overhead Squats 50/35kg
(2) Double Unders

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box Jumps
(2) – Power Clean and Jerk 50/35kg

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB Snatch, alt. 22,5/15kg
(2) – Cal. Assault Bike

Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you'll alternate each movement for each interval of 20s work.