1 hang power clean + 2 split jerk
8min emom (same weight)

Warm-up 10min build up to weight you do workout

3-position clean
10 min emo2m (same weight)

Back Squat

10-10-8-8-6-8-10

.

10=70%

8=75%

6=80%

Rest max. 2min between the sets!

4 sets (12 min)
Every 3 min:
20/17cal Row
6 OHS @43/30kg

Banded Y-T-A-T: 3 x 10 each. Rest 60s.
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5min Row/Airbike with nose breathing only

Accumulate 3min Active/Passive Hanging

Allin spagaattikoulu

Lonkan alueen mobbailua kuminauhojen avulla ja venyttelyjä kohti spagaattia (tai parempaa kyykkyä)

Every 8 minutes (4 sets):
1000/800 m row
10 burpees over the rower
5 wall climbs / 30s HS hold

Työntöveto + Rive polvelta 5 x (2+1)x70%

Työntöveto polvelta 1x5x80%, 1x4x85%, 3x3x90%

Takakyykky, 90 kulmasta 3x5x65%

3Kierrosta

10 Reverse Hyper
10 Dippi

Aikaa vastaan

15-12-9

*Boxin yli askellus
*Käsilläseisontapunnerrus boxilla