1) Shoulder press 5x1x75%
2) negative HSPU 3x2(10s down)

EMOM for 5 min

2 snatch

EMOM for 5 min

1 snatch + 1 snatch balance

EMOM for 5 min

2 snatch + 2 snatch balance

Kipping pull up
Pistol squat

E1,5min x 10
6-8 pistol squats alternating
3-10 kipping pull up/ c2b/ butterfly pull up

3 rounds
15m + 15m single arm farmers carry
20sec side plank/ side

Arnold’s Golden Six with Tempo

Every Movement 2-3 sec down
1.30min rest /bw sets

Back Squat (80/60)
3x10

Floor Press (70/40)
3x10

Chin-Up (hit 1st set 8-10 reps)
3x max

Shoulder Press (50/30)
3x10

Bicep Curl BB (30/20)
3x12

ABS Crunches 1sec up hold
3x20

5x3 Halting Snatch

Sets 1-2: @65% 1RM Snatch
Sets 3-4: @70%
Set 5: @75%
- Pause 3sec below the knees on every rep.

3 rounds of:
20/16cal Row
14 Box Jump Overs 60/50cm
1min Double KB Front Rack Wall Sit, pick load
Rest 1min

2-3 rounds:

10 GHD hip extension
10+10 Db press
15-20 banded pull apart

Every 10 min x3
21-15-9
dbl DB fr squat@22.5/15kg
cal Bike/Row

21-15-9
dbl DB burpee dl
dbl DB walking lunge

21-15-9
dbl DB box step over@50cm
42-30-18
Double under

Find heavy 1 of the day for Top-down z-press in 20min.

4 x alkavalla 2 minuutilla

1. 30m painavan pallon kantaminen sylissä
2. 2-4 seinällekävely
3. 10-15 rengassoutu