Seated box jump

3 x 3, go every 1:30-2:00

– You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 10min

8 Mave
4 Bar over burbee
150m laite

Penkkipunnerrus 5x8

Maastaveto 5x8

3 Rounds for time!
21 Kbs
15 Box jumps
9 Burpee over kb
Cap 9

2:30 on / 0:15 off for 4 rounds:
a) row
b) accessory movements of coach's choice
c) bike erg / ski erg / air bike
d) mobility of coach's choice

Machines @zone 2 / RPE 5-6.

Bench Press RM3

Kiertäjät kyljellään 3x20 / käsi

Band-pull-aparts 3x30

Pystypunnerrus istuen käsipainoilla 5x12-20
-ilman selkätukea

Pullover 3x20

Keskitetty vasarakääntö istuen 2x20 / käsi

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds

1) 3-5 Rower Pike-Up
2) 1-2 Skin the Cat
3) 10-20sec GHD Hip Extension Hold

RPE 3