Deadlift (touch and go TAI ykkösinä)
3 sarjaa, 6 toistoa

5 sets, go every 2min:
3 hang power cleans (kasvata painoa jokaisella)
+
3 high box jumps

5min flow
20min lämppä

25min
3x
4 Medball heittoja /hlö kaverille
Rest 1min
3 Hang power clean ~60%
Rest 1min
Jumping MU
Rest 2min

15min wod setup & lämppä

Wod
In pairs
4-5x
1k bike, both
15 t2b, syncro
3 power clean, heavy
Rest 2:1
After two rounds, extra 2min rest

Back squat 5x8rm

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, rest btw sets 3-4min

Partner workout

For time:
A. Row 100 cal
B. Sit up 90 syncro
C. Wall ball 80 syncro
D. Bar over burpee 70
E. Kettlebell swing 60 syncro (32/ 24 kg)
F. Push up 50
G. Kettlebell front squat 40 syncro (32/ 24 kg)
H. Deadlift 30 syncro (80/ 55 kg)
I. Jumping lunge 20 syncro
J. Pull up 10 syncro

1000cal 4 time

LÄMMITTELY
Lonkan/lantion seudun liikkuvuus ja kierrot
Lonkan ja coren aktivoinnit/hallinta

TEKNIIKKA 10min
Käsilläseistonta

AMRAP 15min
8 cal laite
8 + 8 tempaus kp
8 wall ball
4 burpee

3-4 rounds, 10 reps each:
- KB Windmills
- KB Bottom Up Presses
- Incline Double DB Row
- Prone Double DB Y-lifts
- DB Hammer Curls w/ pause @ 90°
Take it easy and rest as needed. Focus on control and quality movement!!!

Painonnoston tekniikkatunti