12-10-8-6-4-2
DB Snatches
After each round, perform
8 Burpees
16 Weighted Sit-Ups

Accessory Work
3 sets
barbell bent over row 3x10-12 reps @bigger weights than week ago!
rest 1.5-2 min bwn sets
then

3 rounds
5 high box jumps
10+10 single leg RDL
15 banded hip bridges
rest 1.5-2 min bwn sets

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min forearm streching
1+1 min bicep streching

Strenght
Overhead squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
rest 3 min bwn sets
same thing, +2.5-5kg compared last time you did this!

Weightlifting&Gymnastics
emom 16
Odd : 2 power snatch + 1-2 squat snatch @60-70% of 1rm
Even : Toes to bar x 30-40% of max reps

4 RNDS for quality

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10 Prone PVC Lifts
- Narrow grip to lift 4cm off the ground
- externally rotate arms before lifting.

15 90/90 Overhead Raise
- keeping back flat on the ground as you raise arms overhead

5-7 Side-lying Posterior Rotator Cuff trio e/s
(check video below, but do this for strength)

12 Seated Banded Rows

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Kyykky 2x1x80%

Penkki 2x1x80%

Maastaveto1x80%

Lämpöjen ohessa tee:
-hypyt 5x5
-etuheilautus 5x20

A.
Warm-up by Heidi

B.
Snatch Balance 6x3
3 s pause at the bottom. Build up to a heavy 3

C.
Every 75s x 15 Power Snatch + Snatch
Consentrate on the starting position and recive. 2-3s pause in the recive.

D.
Snatch pull 3x8
3s negative. Last set amrap
3x
10-15 sots press
10-15 lu-raise

AB Burner/stamina Work
3-4 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

Cool down
2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech

Muscle snatch 6x6

Power clean + split jerk 5x 3+2

A,
For time:
50 Dumbbell Box Step-ups 2x22,5/15kg @60/50cm
50 Hand Release Push-ups
200 Double Unders
50 Box Jump Overs @60/50cm
50 Pull-ups

Goal: Sub 20 min

B,
3 rounds for quality of:
20 GHD Sit-ups
10 D-Ball Ground-to-Shoulders@50/30kg