3kierrosta
15-20 varpaat tankoon
15-20 sivutaivutus
15-20 reverse hyper

4 rounds:
10 High Box Jump
100m sprint
100m walk (=rest)

Pover Snatch 1RM
* 20 min

• 2-3 min/arm, band low, contract-and-relax 15'' 15''
• 2-3 min/arm with the Levator Scap stretch, band still low down
• 2-3 min ball smashing the scapular muscles to "unglue" the tissues there.

5 times 2

60-70%

Snatch 1RM

HBBS 1RM

Then drop down to 70% of your new 1RM
and do 3 x 3 @70%

10 min AMRAP
50 DUs
10 box over burpees 60cm/50cm
10 T2Bs

Tempaus+valakyykky
7x2+2@70-80
Polvenpäältä riipusta, toinen te suoraan kun tanko polven päällä