• 1min. Row/Bike

• 1 rnd:
  5 Squat w/ twists
  5+5 Scale w/ stretch
  45s. Shoulder rotations w/ stick

• 45s. Row/Bike

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS

• 30s. Row/Bike

• Mobility...

Rower Pike-up: 3 x 10 3s up 3s down. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Mobility

Rästi

Alternate between A and B, 2 rounds both, 3 min rest every time you change
A) 6,5 min:
ROW/BIKE
1,5 min: 85/90%
1 min: 60%
1,5min: 85/90%
1 min: 60%
1,5 min: 85/90%
Hr Max.
.
B) 6,5 min:
1,5 min: SU/DU
1 min: jog/walk
1,5 min : SU/DU
1 min: jog/walk
1,5 min: SU/DU

EILINEN/LEPO/
60 min PK-
LENKKI

2 rounds
5 hollow sliders
5 Hollow jump to support
20s. wall facing HS hold
5 alternating bottoms up KB press e/s

---

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

Clean & jerk Tech complex

3 sets 3 reps 90s - 2 min b/w
built up to 50%

( one rep is all 5 movements TNG)

1Clean High pull
+
1 High hang Clean + 1 Squat Jerk
+
1 Clean + 1 Jerk

"The Chief"
5 Rounds:
3min amrap:
3 Power Clean 60/40kg
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
Pick up where you left off at the start of each round

• 1min. Row/Bike

• 2 rds:
  5 Squat + twist
  5 Walk out + Push up
  5 Ring row

• 45s. Row/Bike

• 2 rds:
  3 Pull up
  6 Push up
  9 Air squat

• 30s. Row/Bike

• Mobility...

Overhead Squat 3 RM