lämmittely:
Crab reach
squat hold + knee taps
split stance thoracic rotation

AMRAP
Banded shoulder circles
Banded lying hip internal rotation mobility
birddog + elbow & knee touches, 1s pause @top
Wrist rotation DB

AMRAP
DB Shoulder rotation
Seated hip flex (scaling: lean back or single leg)
Weighted thread the needle
neck retract

AMRAP
Sidelying T-raise
Single leg hip thrust, 2s stop @top
pallof press from split stance pos.
Tibia rotation + calf stretch

Snatch balance

4 x 3 @ 70+%1RM snatch, go every 2:00

– Do your first set @ or around 70%1RM snatch, then build over the remaining sets if moving well

10 min of Muscle Snatch, Snatch Balance, Overhead Squat

AMRAP 14

1000m Row / 2000m Bike Erg
32 kettlebell Swing 24/16kg
16 Ring Rows
32 Kettlebell Swing 24/16kg

Deadlift ( without belt )

5 x 8 x every 3:00

Five sets of (3+2), 60-70%

Kyykky 1x70%

Tempo-kyykky 3x6x30% (3/1/3)

Yhden käden kulmasoutu 3x30 / käsi

Takareidet kumpparilla 4x15

3 Rounds in 3 minutes Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

3 Rounds in 2:30 Window :

Row 500/450m
Bike 1000/900m
Run 400m ( Echobike 25/20 Calories )

( Row 500/450 in 3 min, Bike 1000/950m in 3 min, Run 400 in 3 min... etc.

E2mom x 8
- 1 squat clean + 3 jerk drive @70% ->

25min rmu:
- low rmu
- low kipping rmu
- rmu
25min accessory work:
- 3 ring pull ups
- 6-10 ring dips
- 6-10 russian push ups
- 10-15 ab wheel rollouts