World's Greatest Stretch. :30 in each pose

Overhead Squat
5 x 1 reps
- Heavy Singles
- build up to daily max
- 2 mins rest between sets

AMRAP 40 min

8 TTB
10 clean & jerk DB 22,5/15kg
14/12 cal row

35+ 12 kierrosta vähintään TTB UB
40+ 8 kierrosta vähintään TTB UB

Jos ei mäne niin sittempä harjoitellaan.

Clean & jerk technique at 11:00

ja tänään ETKOILLA 18.1

-4 heavy singles with good technique in 10mins

Maastaveto 2x5x85%
Etukyykky 4x4
Sivutaivutukset 3x8-12 / puoli

AMRAP 10
5 pull ups
10 push ups
15 air squat

AMRAP 10 min

20 Lunges
20 Pullups

Power snatch
5x3reps @ 80% of 1RM power snatch
- focus on good form
- fast hip extension
- 2 mins rest between heavy sets

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 tucks
5 superman

Metcon/*Rx(20)
40 burpee *box jump /step jumps 24/20
800m run
40 burpee *box jump/step over
24/20

warm up oh squat(5)

4x1(8)
on the 2 min
overhead squat

goat work(7)

Finisher
2 min samson stretch
30 t-raise
60 rtw
60 bicycles