Aikaa vastaan:

30-20-10
KK-heilautus
Kyykky

30-20-10
KK-mave
Työntö

Dead Lift 3RM

Then warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch
rest 1 min

5 muscle clean + 5 strict press + 5 front squat + 3 clean&jerk

Every 30 sec for 5 minutes (10 reps total)
1 power snatch + 1 squat snatch @60-65% of 1rm

rest 5 min and prepare for c&j

Every 30 sec for 5 minutes (10 reps total)
1 squat clean + 1 push jerk @60-65% of 1rm.

Sharp lifts, and volume is pretty low.

WOD (5 rounds)
EMOM 20
min 1 - rowing
min 2 - ski or burpees x 8-12 reps
min 3 - ab / bike erg
min 4 - rest
40 sec of moderate pace working and 20 sec rest.
Dont go hard, just some moderate pace work and thats it.

Push press 4x2

All sets with same weight

3 rounds
10+10 single arm db bench pres @moderate weight
10+10 windmill @ light weight
20 weighted russian twists feet on the ground
rest 1-2 min bwn rounds

Banded Reverse Fly: 3 x 50. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

penkki 4 x 8

2km run for time

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