Lämmittely:

3 kierrosta
10m kuminauha kävely eteenpäin
10m kuminauha kävely taaksepäin
10m kelkan työntö@BW
5 Raakarive riipusta
5 raakatyöntö

Raakarive riipusta + raakarive + RaTy
1+1+1@70%, 1+1+1@75, 4 x (1+1+1)@80

Snatch Drob +2 x Snatch Balance

7 x (1+2)@50-70% (Te)

"No Feet" RaakaTempaus

5 x 2@ nopea

OHL double KB 4x15m
Russian swing 4x20

Every 90secs x8 (12mins)

30secs work/60secs rest

Max rep hang cleans @ 60/45kg

Rästi

5 kierrosta:

30 sek ilmakyykkypito + 100 m run

1. 15/12cal Row
2. :20s Hollow rocks
3. 5 HSPU + 20 DU

3 Rounds of:
1st min 5 power clean and jerks @70/50kg
2nd min 3 PC&J @80/55kg
3rd min 1 PC&J @90/60kg
Rest 3min
Only one barbell whole time.

• Building in 20min
• Rest 2min

3 rounds:

20 sec hollow hold
40 sec rest
20 sec ring row hold
40 sec rest
20 sec superman hold
40 sec rest
20 sec push up hold (elbow 90 degrees)
40 sec rest

Pystypunnerrus-tekniikka / 3 x 3 pystypunnerrusta, oma paino