1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch
1:00 Squat Hold
1:00 Pass Trough
2:00 Free HS Hold Practice
3:00 Cardio

7 Rounds

5-10 HSPU
5 Front squats 80/50kg
1min Rest
- bar off the floor
- HSPU scale range of motion
-perform for quality so that you are still moving trough the reps
RPE 7/ 75% EFFORT

15 EMOM

3 Full Snatch

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• Score = total weight moved eg: 15x3=45x100kg=4500 kg
• no failed attempts
• can be tng or drop and go

A)
15-12-9-6
Z press
Bent over row
*double kettlebell
- add weight each set
- rest 2 min. between sets

B) 4 sets (3 min. work / 1 min. rest)
4 burpees over kettlebell
8 alternating goblet box step ups (4/side)
12 sit ups
16 one arm swing (8/side)

Rx: @24/16 kg
Pick up where you left off each round.

C) Afterparty
3 rounds for quality
5/5 kettlebell windmill
10/10 kettlebell pull through
15 sec. L hang

** Bulgarian Split Squat**

4 x ( 3 + 3 )

SO 2:30

5 rounds for time:
12/10cal AB
10 Box Jump Overs 60/50cm
5-4-3-2-1 Rope Climbs 4m

5 RFT
10 Hang Power Snatvh
10 ghd sit up
10 HSPU
- @ 65% of 1 RM
- HSPU scale reps, then rom, keep same scale trough out the wod

3 mins DU practice
then 3x
10 banded good mornings
5 v ups
5 depth jumps

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For Time/quality
3k Row
200 Double Unders
1k ski

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• HR 70-80%

10 db snatch @22,5
20 situps
20 press @30
20m prowler push @60
2 rope climbs

Down and up again for 14 minutes

Viikko 3
Treeni 1
Warm Up
3 rounds
1 min cardio
12 cossack squats
8 wall squats
4 inch worm with push up

Strenght
Overhead Squat
2x8 reps @light
3-4x5 reps @moderate weights
rest 1.5-2 min

Metcon
3 rounds for time with partner
30/24 cal row or 25/20 cal air bike
30 box jump, step down
40 alt leg v-ups
you go, I go!