Mobility

Banded Pushdowns: 4 x 25. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Sots press
3x7 AHAFA
leave 2 in the tank

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segment pull
3 x 3 100% of snatch
start, below knee, mid thigh, no ext.

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Snatch
4x every 90s.3 tng @ 72.5%

Run 400m or 25/20 cal bike
Then 3 rounds
10 good mornings
10 single leg KB Romanian deadlift

Deadlifts
E2MOM
10@50%
8@60
6@70
4@80
2@85
Continue until you find a 1RM

30 Intervals;10 of each (A,B,C), with 2-3 min rest between (A,B,C)

15 sec ON (ALL IN) / 45 sec OFF

A) Echo Bike
B) SkiErg
C) Row

Lapapunnerrukset 3x10

Kulmasoutu käsipainolla 3x20 / käsi

Penkki 12x35%, 10x45%, 8x55%, 6x65%, 4x75%

Ojentajat kumpparilla 3x20 / käsi
-yhdellä kädellä

Lattiapenkki käsipainoilla 3x12-20

Lankku 1min + kylkilankkunostot x 20/20
-3 kierrosta

EMOM 45

1) 8-10 cal row
2) 10-12 DBL DB box step over
3) 10-12 DB snatch
4) c2b
5) rest

RPE 7 / HR 75-80%

Superset
3 sets!
1 1/4 Front Foot Elevated Split Squat x 6-8 each
Rest 60s.
Single Arm Band Assisted Chin up x 2-4 each. Start on the weaker side. Rest 60s

• Scale Chin-Up: 4-6 Strict Chin-ups or Partner Assisted or Ring Assisted Chin-ups
• Progress in quality or load from last week.

2-3 rounds for quality
45m x Reverse Sled Drag
4/arm x Turkish Get-ups each
30 total x Renegade Rows total

• Goal: Easy pace

Rest day - what did you do?