Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded good mornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-65-70-70% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-70% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.1.

HUOM TEE OPEN ENSIN JOS MAHDOLLISTA TAI JOS HALUAT TEHDÄ SEN ENEMMÄN TOSISSAAN FIILIKSELLÄ, JOS MENEE OIKEASTI OMAN PÄÄN SISÄLLÄ TREENIMIELELLÄ SIT VAAN TÄHÄN PERÄÄNKIN KÄY!