Side Plank: 4 x 15-30s each side. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

muscle snatch
3x3
- rest as needed
- @RPE6
- focus on leg drive and fast turn over
- keep weights technical

With a Partner
50-40-30-20-10
Power Cleans @52.5/35kg
Bar Facing Burpees
Calories Row/Bike/Ski (pick one for the team)

Rx+: 60/42.5kg
TIME CAP = 30:00

Buy in:
120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)
Then,
3 Rounds of:
25 Push-ups
10 Strict Chin-ups
Then,
120 total Meter Single Arm OH Carry @24/16kg (60 Meters each side)

Rx+: 30 Hand Release Push-ups, 15-20 Strict Pull-ups
TIME CAP = 16:00.

Close Grip Bench Press
Build to a heavy 5 in 6-7 sets
- rest 2 mins

8min AMRAP
8 floor press
8 DB bent over row
8/side russian twist
8 back extension

Leg accessory

10-8-6-4-2 for quality
Split squat (per side)
Squat jump

Complete as many rounds as possible in 12 minutes of:

• 60-lb. dumbbell deadlifts, 9 reps
• 6 burpees
• 60-lb. dumbbell power cleans, 3 reps

For time:
3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)
Same standards for all groups.

Timecap 20 minutes.

Kyykky 3x65%, 3x75%, 3x85%

Reverse Hyper 5x12-20

Yhden käden ”ylätalja” 5x8-15 / käsi
-kumpparilla