3 kierrosta

20 venäläinen kierto
30s+30s kapteeni morgan
10+10 lantionnosto 1 jalalla

Min 00:00-10:00:
7-8 sets:
2 Squat snatches @60-70%

Min 10:00-20:00:
7-8 sets:
1 Squat snatch @75-85%

Build upto a heavy set of 3 hang squat snatch (3 sec pause at the bottom of each rep)

use an RPE of 7 meaning you should still be able to perform 3 reps after your 3rd rep)

beginners perform hang power snatch and overhead squats with an empty bar, now is not the time to rush progression

4 supersets of:
20 Hollow rocks
40m Double KB farmers walk 2x32/24kg

Rest 1min btw sets

• Rest 90-120sec btw sets

Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.

6 rounds:
3min Running/Bike (recovery)
3min Rowing (recovery)
3min Rest

3-5 rounds
OHS x 6-8 reps @60-80% of 1 rm
rest 2-2,5 min bwn sets.

3 kierrosta aikaa vastaan:

• 500m soutu
• 40 ilmakyykky
• 30 istumaannousu
• 20 etunojapunnerrus
• 10 leuanveto

EMOM x12
1.) Row
2.) OHS
3.) C2B

Rest 3min...

EMOM x12
1.) Air bike
2.) KB-swing
3.) Box jump overs

• Go easy/hard sustainable pace.
• You choose reps/weights