Warm up(0:00-10:00)
Rowling x5
Penalty=half burpees
then
10 pass through
10 pvc overhead squats

10 halo
10 pvc overhead squats

10 pvc strict press
10 pvc overhead squats

Mobility(10:00-15:00)
1:00 min pigeon pose
1:00 min front ack stretch

Weightlifting(15)
strict press-week one

Fittrain(15)
amrap 15
6 db hang clean-35-20-challenge up-50/35
12 push ups-challenge up-handstand push ups
48 single unders -challenge up-24 double unders

Opt(12)
5x5 hip extension
4x200m run
1600m walk/run
4x1 clean and jerk

Finisher
30 t-raise
30 scap push ups
100 knee tap crunch
1:00 min IT stretch

5 Rounds of:
– 19 Chest to Bar
– 12 Box Jumps 72/60cm
–   8 Squat Cleans 75/45kg

A,
Rack split jerk
3x2 reps 70%
3x2 reps 75%
3x1 reps 80%
- practice correct split position and speed going under the bar

B,
Power Clean
4x3 reps 70%
3x2 reps 75%
3x2 reps 80%
- no touch n go!

C,
Deadlift
2x3 reps 70%
2x3 reps 80%
3x1 reps 85%
- dead stop between reps

Mobility

Tempaus 1RM

(1x2@70%, 1x2@75%, 1x2@80%, 1x1@85%, 1x1@90%, 1x1@95%)

Raakatempaus taskuilta + lattiasta

8 x (1+1)@65-75%

Te-veto
3x3@100%
3x2@110%
3x1@120%

Wendler

Front squat technique

10 X 10 challenge

5 Rounds
10 OH squats (With broomstick)
10 Push-Ups
10 Sit-Ups

A: Superset x3
DB/KB front rack RNT split squat x6-8 @3030/each leg
Rest 30sec-1min
Strict pull ups x Max @1111
Rest 1-2min

B: 5rounds
In 1 min
7 double kb dead lifts
7 double kB swings
6 double kb clean
1min rest
All reps should be unbroken

C: 3 Rounds not for time (optional)
10reps +10 sec isometric hold singel leg hip thrust/each side
10-15 banded Jane Fonda’s/each side

5 x 2 x rinnalleveto + 2 x etukyykky