A)
Upper-back Triset
3 x 10 each. Rest 60s.

B)
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Ennen Wodia tai aamulla

Basic Endurance 50 minutes

Jogging

DT
3 round/hlö for quality
12 DL
9 hang power clean
6 push jerk

On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Mobility

A)
Banded Overhead Triceps
3 x 15-20. Rest 60s.

B)
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

For Time

21-15-9-15-21 reps of:

Box Jump Overs @60/50cm

Alternating DB Snatches @22,5/15kg

After each round perform:

5 Muscle-Ups/10 Pull ups

TC:16'

Back squat 4x4

Squat snatch 3-3-2-2-1-1

Neck press 5x5