Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
8+8 1-Arm overhead squats
20 Heels over object taps
5 High box jumps

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Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Hang snatch + Low hang snatch + Snatch” in 15:00 minutes.

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Tempo back squats

Build up to a heavy set 4 tempo back squats (3:3:X:1)
* 3s alaslasku
* 3s paussi alhaalla
* kyykky ja uusiksi.
- 15:00 min

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Core:
3x
18 V-ups
1:00 min plank hold
40 Cyclist crunches

Bonus:
4 x 15 Dumbbell curls
4 x 15 Dumbbell bench press

Etuheilautus 3x20

Maastaveto korokkeelta 4x3 (40-50-60-70%)

Maastaveto 4x3 (75-80-85-85 TAI 90%)

Kulmasoutu 5x10

45 min PK
3000m jog
200 ropejumps
30 s active hang
30 s plank
30 kb swings 8-12kg

8x
2min ON/2min OFF

A) 20 DB Snatches + Max Cal SkiErg
B) 20 Box Jump Overs + Max Cal BikeErg
C) 20 Wall Balls + Max Cal Row
D) 20 KB Swings + Echo Bike

3 sets of:
2 Squat Snatches
- No TnG
- Rest 2min btw sets
- Go by the feeling, NO FAILS!!

5 sets of Snatch Complex:
2 Snatch Pulls + 2 Hang Power Snatches + 2 Snatch Balances, pick load
- Rest 90-120sec btw sets

On the minute for 20min
1. 30s row (hard effort)
2. 6-8 toes to bar + 20-30 double under
3. 30s row (hard effort)
4. 6-8 DB hang snatch 22,5/15 + 6 box jump 24/20
5. Rest

“Adderall”- with a clock running to a 27 minute cap.
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Penkki 5x2x80%
-2s stoppi

Ylileveä penkki 2x15 (noin 40-45%)

Kulmasoutu käsipainoilla 4x15
-perse kiinni seinässä!!

Takaolkapääsoutu 4x15

Penkki käsipainoilla 4x15

1) Squat snatch + snatch balance+OHS 8x(2+2+1)x70%