400m Jog
500m Row
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half kneeling press
10 Pike T-extensions
+
Build to workout weight for Hang power clean
* prep the other movements between sets
+
2-3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
2 Hang power clean @ workout weight
4 Handstand push up
12/8 (cal) Row
8 Wall balls
4 Toes to bar

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, 2-3x2x[1+1]@85%, rest btw sets 2min

50 air squat
40 abmat sit ups
30 deadlifts 45kg
20 push ups
10 lapaleukoja

1) 17 cal row
2) 40 m sled push / 60 m farmer’s carry
3) rest

Switch between 2a/2b each round

Q7AV

2-3sets:

30m D-ball carry
20 GHD hip extension
10 Db bench press

2-3x3@barbell, 2x2@50%, 2@60%,
2x2@70%,
2@80%,
1@80%,
2@85%,
1@85%,
2x2@90%,
1@up to the maximum of the day,
then do 2@90% of that max, jerk-%, rest btw sets 2min

*pp flat footed/full foot
2x1x[3+3]@barbell, 3+1@50%, 3+1@60%,
3+1@70%,
3+1@80%,
2x1x[2+1]@90%,
1+1@up to the maximum of the day,
then do 1+1@90% of that max, sn-%, rest btw sets 2min

ACCESSORY

3 rounds for quality:

10 db shoulder press
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest 1min between rounds

• viime kerrasta lisää painoo ja toistoja hupsuihin

BACK SQUAT

6-6-4-4-2

Rest 2min between sets

EMOM10
Snatch pull + Squat snatch