Tall Clean

5 x 3 @ Light

1:00 Frog
1:00 Squat bottom hold
1:00 1:00 Triceps Extension
1:00 + 1:00 Banded lats stretch

3 rounds

5 strict pull ups
10 Push Ups
15 Air Squat
20 Sit Ups

3 rounds
10m+ 10m dumbbell OH-lunges 22,5kg/15kg
10 + 10 single arm dumbbell clusters 22,5kg/15kg
6 strict pull ups
16 box over step ups 22,5kg/15kg, 60cm/50cm

EMOM3 x 5
3 x Back squat
6 x Lunges backrack ( 3 per jalka)
45-60% , samalla tangolla, tavoitteena hyvät ja laadukkaat askelkyykyt <3
10 selkälihasliikettä

2-3 Rounds For Quality

10 Strict t2b/Feet up/Knees up
00:30 Side Plank
00:30 Side Plank
15 V-Ups/Tuck Ups
00:30 Side Plank
00:30 Side Plank
20 Flutter Kicks
1:00 Rest

Hang clean + push jerk 6x(2+1) x 75% of clean and jerk 1RM

With a running clock, every minute perform 1 lift and add 10 pounds.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.

EMOM 20

25m Swim

5 Rounds:

25m Kick ( lauta )
25m Pull ( Pollari)