Reps 15-12-9 for time:
- Erg calories
- Shoulder to overhead 40/30kg
- Up-downs

Skaalaa:
STOH kiloja/vaihda 2x KB/DB

Clean 2x3 + 4x2

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

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E4MOM
5-8rounds:
1000m bike easy to moderate pace

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Find days heavy 1rep max snatch from the block. Barbell above knee

Arm circles ×10/10
T-shape arm sircles 10/10
Seal clap ×10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Cossack squat×10
Scorpion press ×10/10

A.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 95%×1

B.1) Clean & Jerk
2+1/60%,70%,80%,85%
1+1/90%,95%

C.1) Back squat
Building weight to a heavy single

D.1. Press
4×4

played Pickleball at YMCA at G.F. for about 2 hours - fun and a nice change of pace
Played 5 games

3 sets
6-8/arm @2112
Rest 60sec

Handstand Strength Circuit – 2 to 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps
(Rest as needed b/t exercises)
Rest 60-seconds between rounds

LÄMMITTELY
Hallinta/voima
1. Ylivienti kuminauhalla
2. Olkapään auki- ja sisäkierrot kp kanssa
3. Tarjoilijakävely
4. Tuulimylly
5. Päinmakuulla - 10x käsien nostot, 10x jalkojen nostot, 10x ristikkäisten raajojen ojennus
Liikkuvuus
1. Kierrot ja avaukset seinällä kädet suorana
2. Istuen seinällä pystypunnerrus
3. Rullan työntö ylös seinällä
4. Rullan päällä rangan ojennus (paino käsissä)

VOIMA KIERTOHARJOITUS
3 kierrosta, lepää kierrosten välissä 1-2min
8 x kulmasoutu tangolla
8 x sumo mave KK
8 x lattiapunnerrus kp