Mobility - Lower Back/Hamstrings

30 GHD sit-ups FT

Hands touch the cushions, hands touch the floor.

30 KB snatch FT
24/16 kg, or heavier

15 /hand, divide as needed.

Dumbbell Shoulder Press

For time, work/rest 1:1
row calories
75-50-35-25-20-15-20-25-25-15-10

5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.
Set #1 – 50% of 1RM Snatch
Set #2 – 60% of 1RM Snatch
Set #3 – 65% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 65% of 1RM Snatch

75 Double Unders
50 Air Squats
15 Power Cleans (60/42.5)

Hyvää huomenta VAPU

4x2

Penkki 3x3x60%, 1x70%, 1x80%, 1x90%
Lankkupenkki Tai Lattiapenkki nousu max1-3
Rive riipusta + punnerrus 4x6
Etuheilautukset 3-5x20

EMOM10
3 Kipping MU

FQ
Strict ring dips 5x10 bodyweigth
Hollow hold 0:20s x 5
Arch hold 0:20s x 5