Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
10+10 good morning with barbell (toinen jalka edessä)
8 excentric toes to bars
16 prone banded overhead press
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 muscle snatch
3 hang power snatch
3 drop snatch to power snatch position (kädet suorana kokoajan)

Weightlifting
Build to heavy for the day : triple of hang power snatch (polven päältä kaikki) (voit ottaa myös blokeilta)
2x5reps@35-50% and 4-6 sets of : 3reps @60-80% of 1rm. On last set 1-2 RIR.
rest as needed
Snatch Pull from Floor 3x5reps@85-95% (with straps)
rest 2-3 min bwn sets
Build to heavy 5 rep set on dead stop weighted pull up (pause before each rep)
2x8reps@15-30% and 3-5 sets of : 5reps @40-70% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon (zone 2)
2-3 sets of:
24/30 calories ski erg at easy/recovery pace (zone 1-2) (20-25 s/m)
50m sb carry (bear hug 60m OR on shoulder 25/25m)
2-3 sets of:
20/25 calories air bike @43-48 rpm/48-53 rpm
2 legless rope climbs or rope climbs (rest 20-40 sec bwn rep)
2-3 sets of:
28/35 calories rowing at easy/recovery pace (zone 1-2) (15-20 s/m)
10-20m hs walk (in 2 sets) (rest 20-40 s bwn 5-10m) scale to 2x2-3 wall walks (rest 20-40s bwn sets)
rest 1-2 min bwn "parts" and take some water/energy drink in.

Accessory Work
3 x 10 front raises + 10 side flyes + 10 reverse flyes with 2.5/5kg dumbbells.
rest 1-2 min bwn sets

eli ensin vedetään 2 tai 3 kertaa sama liikepari ennen kuin 1-2 min taukoa ja sit etenee seuraavaan "osioon"
Jos ei ole kaikkia 3 laitetta käytössä niin valitse ensisijaisesti ski/ab koska eilen soudettiin.
Voit myös vetää tämän ajatuksella ski/ab/ski.