Strict HSPU 5x6
Legless rope clim 6x1

KB Shrugs: 3 x 10-10-10. Rest 60s.
- Front + Side + Behind Back

Big turn back stretch 1:30 + 1:30
Reverse Table 1:00
Turn back stretch 1:00 + 1:00
Lat Roll (Ball or roll) 2:00 + 2:00
Back Stretch 3:00
Bottom Squat 3:00

Takakyykky 5 x 3 x 65-70%

Raakarive + raakatyöntö 5 x (1+1)

Puolesta reidestä tempaus 5 x 1 x 60-70%

Heavy 5 rep DL of today
+
15min amrap
12 DL 80/60kg
9 hand release push ups
6 CTB

Strength and technique:

Clean: 1 RM

MetCon:

"Crace"

Clean and Jerk x 30 (for time)

V-Stetch on Wall 3:00
Overhead Squat on Wall 2:00
Bottom Squat Full Rotation 1:00 + 1:00
Downward facing dog 1:00
Half lotus on wall 2:00 + 2:00
Hip opener 2:00 + 2:00
Quad Stretch 2:00 + 2:00
Standing forward bend 2:00
2:00 Frog

4 x 40 Bicycle Abs. Lepo 1:30

4 x 15 Reverse Hyper. Lepo 1:30

4 x 40 Russian Twist. Lepo 2:00

Hanging knee raise 4 x 20. Lepo 2:00

Takakyykky ,Max!!! Tavoite 105% ->

(10x50%, 8x60%, 5x70%, 3x80%, 2x85%, 2x90%, 1x95%, 1x100%, max, max, max.

Penkkiä, habaa ja vatsoja

Ensi viikko on kevyt, luvassa huoltavia harjoituksia ja kepeitä rautoja.

• @ top weight you hit in complex above

1 Squat snatch + 2 hang snatch
- Building
- Rest 2

• @ 70-75% of snatch
• Rest 2