A.
2 rds:
60s. Row / Air bike
5 Walk out + push up
5 Up & down dog
5+5 Spider lunge + twist
5 Active shoulders + 5 Kipping swings

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press
5-8 OHS

2 rds:
3 High Hang Power snatch
3 Hang Power snatch
3 Power snatch

Mobility btw rds:
- Couch stretch
- pigeon
- Front rack
- Thoracic w/ ball + barbell

B.
Power snatch:
6x2
@70-85%
Rest 2-3min.

C.
AMRAP 7min.:
7 Clean & jerk
7 C2B

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

A.
90s. Row / Air bike

2 rds:
12 Air squat
9 Ring row
6 Push up

45s. Row / Ab

2 rds:
5-8 Snatch grip Deadlift
5-8 Hang Muscle snatch
5-8 Press (behind the neck)
5-8 OHS

Mobility:
- Lunge complex
- Thoracic (w/ ball & barbell)
- Shoulder pump

3x
1-3 Power snatch
1-3 Hang Squat snatch
1-3 Squat snatch

B.
Deadlift:
4x6
@76-79%
Rest 2min.

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
5+5 Windmill video
10-20 Banded Good Morning video
10 Air Squat Cross Kicks video

---

Snatch Drills video

Hyvää huomenta vauhtipunnerrus (tanko niskassa)

5 x 3

Raakarive + raakatyöntö

1+1x60%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

työntöveto polvelta + rinnalleveto polvelta + työntö

1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1x1x75%, 1+1+1x80%, 1+1+1x85%

Takakyykky

4x2x75%

Jos treenasit niin mitä teit?

– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder
– Log press
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone DBALL/Carry

And more!

AMRAP 6
10 Box Jump 60/50cm
25 KB Swings 32/24kg

Rest 3min

AMRAP 6
20/15 Cal Row
25 Superman Rock

4RFT
30 WB 9/6 kg
20 PC @ 40%
10 pullups > JPU

A.
45s. Row / Walk out + push up
45s. Row / Lunge + stretch
45s. Row / Squat + twist

2-3 rounds:
4-8 Back squat
4-8 Good morning
4-8 Back rack Lunges
4-8 Thruster

Mobility:
- Lunge complex
- Pigeon stretch
- Frog stretch
- Couch stretch
- Shoulder pump