Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
8+8 1-Arm upright row
6+6 1-Arm overhead squats
20 Flutter kicks
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 Barbell bicep curl
4 x 10+10 JM press

15-12-9 for time
Front squat (from the floor) 60-70% 1RM
Push-up

Rest until 8, then

15-12-9 for time
Back squat 60-70% 1RM
Strict handstand push-up / box hspu

KB work
1,
KB wind mill
3 sets of 5reps/side
- heaviest weight for each set

2,
Turkish sit up
3 sets of 5 reps/ side
- heaviest weight for each set

3,
KB Snatch + Push Press
3 sets of 5 reps/side
- heaviest weight for each set

Every 1:30 x 6
2 Snatch Balances, pick load

• Stay light to moderate and work up over the 6 rounds.
• The focus should be on technique and positions.

4x
New round every 4th minute

Each for time
18/13 Cal.
12 DB/KB Hang Power Clean & Jerk (6per/arm) , heavy!
9 Burpee Box Jump Overs

OTM 10 min
Thurster x 4

First week RPE 8 - 9
Second week RPE 9 - 10

EMOM x8

1) 5-10 box jump
2) 20-30s hollow

240-m KB farmers carry
1000-m row
240-m KB front-rack carry
1000-m ski/2000m C2Bike
* -you go, i go
-240m = 4 kierrosta käytävässä*

Cooper kimpisessä klo 10

Thruster :)