Min 1: 15/12cal Row
Min 2: 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM.

12 min AMRAP
300 m run
1 rope climb
20 sit ups
10m HS-walk

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 65% concentrate on technique

Stoppi-kyykky 6x3x50%

Kyykky 4x1 (60-70-80-90%)

Pendlay Row 4x8x30%

SitUps 4x8

Hang snatch 10 x 3 x 65%

Back squat 6x8@70-80%

20 Dumbbell power snatch, alternating 22,5/15kg
20 Box jump 60/50cm
40 Double unders
16 Dumbbell power snatch, alternating 22,5/15kg
16 Box jump 60/50cm
32 Double unders
12 Dumbbell power snatch, alternating 22,5/15kg
12 Box jump 60/50cm
24 Double unders
For time, 15min time gap

Tabata Hollow

Penkki 3x3x70%, 2x2x80%, 1x90%

Ojentajat seisten niskan takaa 5x10

Vipunostot sivuille 3x20

Vipunostot eteen levypainolla 3x20
-täysi liikerata

Ojentajat kumppilla 2x30-50
-kevyt/palauttava

15 min AMRAP
8 db thrusters 2x22,5kg/2x15kg
8 db snatches 22,5kg/15kg altenating
400m row
10 v-ups
40 DU