Rästi

MOBILITY 15MIN

(LOWER BODY)

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EMOM 20:

5 Back Squat 75% 1 RM

5 Pull Up (weighted)

5 OHS 75% 1 RM

REST

-> 1-2 reps in tank

15-20min COORDINATION

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EMOM 20: 20s ON/40s OFF

DU/SU

Side Slamball Throw (only one side/round)

Shuffle run (5m)

Slamball from chest high to wall

REST

Optional Accessory
GYMNASTIC STRENGTH

2-3 rounds, rest as needed between:

1) 3-5 Rower Pike Push-Up or Pike Push-Up
2) 10-20 Bar Hanging Hip Touches

RPE 3 to 4

GYMNASTIC STRENGTH (2/3)

4-5 rounds, rest 45-60sec between movements

1) 2-8 Chest to Rings/Ring Pull-Up
2) 5-15 Strict Ring Dip

RPE 4 to 4+

EMOM x9

2 Hang Power Snatch + 3 Box Jump

RPE 3 to 3+

Light and fast!

Banded Pull-throughs: 4 x 25. Rest 60s.
- ultra wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Penkkipunnerrus 5 x 5

Raakatempaus + Snatch Drop 2+1x70%, 3 x (2+1)x75%

Snatch Balance 1x3x70%, 1x3x75%, 1x2x80%, 1x2x85%

Te otteella VAPU 1x5x70%, 1x3x75%, 1x3x80%, 2x3x85%

Accessory:

Pystypunnerrus 3 x 8
Jalannosto 3 x max

Running clock:

3RDS
75 Double Unders
10 Dumbbell Squat Snatches 32,5/25kg

...directly into:

900 Meter Ski Erg
9 Ring Muscle-ups
700 Meter Ski Erg
7 Ring Muscle-ups
500 Meter Ski Erg
5 Ring Muscle-ups

...directly into:

10 Power clean 100/70kg