Warm up:
5min Dynamic stretching
2 Rounds:
15/15m One arm farmers carry
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
10 Alt. DB snatch
5 Box jump

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Snatch + hang snatch:
3 x 1+1 @70-75% R.90-120sec
3 x 1+1 @80-85% R.120-180sec
Pidä painot teknisenä! Voit käyttää remmejä.

EMOM5
3 TNG Power snatch @60%
Keskity liikkeen taloudellisuuteen.

Snatch 5X3, 2X1

5 Rounds For Time:
15 Bar Over Burpees
15 STOH 43/30kg
50 DU
TC 20min
- Try to stay unbroken on the barbell. Scale if needed.

2 Rounds:
A1. DB french press 10 V.1
Rest 30sec
A2.Bent over rope row 10 V.1
Rest 30sec
A3. Side planks 12/12
Rest 30sec

Weighted dip 1-1-1-1-1 reps

Cumulate 3500kg of back squats
every time you break squats do 5 strict pull ups

2 Rounds:
A1) Ring support hold
A2) Hollow hold (weighted if possible)
A3) Ring dip hold
A4) Ring row hold

15sec ON/15sec OFF.
1min rest between rounds.

A,
Front rack reverse lunge (12 mins)
4 sets x 12 reps ( total)
- alternate legs
- from rack
- add weight each set
- 2 mins rest after each set
- hard effort

B,
Bent over row (8 mins)
4x 12 reps
- perfect form
- same weight across all set
- supinated grip
- 90 sec after each set

On the minute for 20min
1 snatch

Barbell Shoulder Press
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set - perform 2-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight, focusing on technique.