2×
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10
A.1) No feet no hook snatch
~10min ×2 reps

B.) Snatch balance + ohs
1.) Build to a heavy set of 1+3 hevier then Last week

C.1) Front squat w/ double bounce
5×3 @75%

D.1) Push press behind neck
5×4 @70%

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups

🌿🌼🌿🌸🌿🏵🌿

Warm Up
2 rounds
2 min fast walk/jog to light run
2 min easy to mod bike erg
5-7 romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
10 back rack step back lunges
20-30 controlled mountain climbers

Strenght
TNG Power Clean + Push Jerk 9+6+3+3+3 reps @50-60-70-75-80% of 1rm pc&pj
rest 1.5-2.5 min, SET MUST BE UNBROKEN AND TOUCH N GO
Deadlift 12-10-8-6 reps@45-55-62-70% and 3x4 reps@78-84%
rest 1.5-2.5 min bwn sets

Metcon
Emom 16-24
1) 45s moderate/fast run
2) 8-12 weighted box step overs with rx db's
3) 45s moderate/fast bike erg
4) 10-20 pull ups (do these in 2-3 sets with small breaks)

Optional Accessory Work
2-3x12+12 single arm push press @rx db or rx+ db
2-3x 12+12 single arm db row @rx or rx+ db
2-3x 24-30 weighted russian twist + 12-20 alt leg v-ups
rest as needed

Shoulder Press

5-5-5-3-3-3, AHAP

Go Every 3:00

Bench Press

6-6-4-4-2-2

Go Every 3:00

3 rounds:

30/20cal row
20 front squat @40/30kg
20 bar facing burpee

rest 3min after each round

Target under 3,5-4min / kiihtyvä tahti / jokainen edellistä nopeampi

For time :

30-20-10
Overhead Squats 20/15kg
Push-Ups
Sit-Ups

TC 11