Front Squat

4 x 4 x 80%

Sendoff 3:30

Warm Up 10 min

10 WB
10 Push Ups
20 Air Squat
20 Sit Ups
30/20 Cal Bike Ergo

bend over row 3x6

4 Rounds:

AMRAP 4

30/20 cal row
24 Sprint 10m
Max Calories Bike Ergo

Rest 4 minutes btw round.

Snatch High Pull + Snatch, under knee

2 x (1+1) x 70%
2 x (1+1) x 75%
2 x (1+1) x 80%
2 x (1+1) x 85%

SO 2:30

Heavy Snatch Pull

3 x 2 x 100%
3 x 2 x 110%
3 x 2 x 120%

SO 2:30

”Tabata”
8x20 sek töitä, 10sek lepo

1. Sivulankku ylävartalon kierolla oikea
2. Sivulankku ylävartalon kierolla vasen

EMOM 6
1. 8 + 8 one arm row
2. 6-8/ arm seated press

EMOM 6
1. 8-12 hamstrings
2. 8-12 glute bridges

AMRAP 10
6 (3 + 3) devils press
12 mountain climbers
6 (3 + 3) thrusters
12 arch rocks

Mine press
4x8+8r
Rest as needed

Complex:
snatch + snatch below the knee + snatch above the knee
-> build up to a heavy complex in 20min

Accessory:
3-4 rounds for quality:
3 x tempo snatch pull (3s 1st pull)
5 x seated press behind the neck (wide grip)