0:30/side Off-set (FR+OH) carry
8-12/side Powell raises
0:20-0:30/side Copenhagen plank

Snatch deadlift + hang snatch + snatch

8 x 1+1+1 @ 70-80%, go every 1:30

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

5 x 5 (80% of 1RM)

10 x 3 (65% of 1RM)

3 x 3 (80% of 1RM)

LÄMMITTELY
1 kierros
1. Seisten lantion stabilointi + toisen puolen voitelu
2. Lonkankoukistaja + takareidet (boksi/stepperi/lattia)
3. Nelinkontin lantion kippaus
4. Nelinkontin lantion stabilointi + toisen puolen voitelu

2 kierrosta
10 toistoa
1. Lantionnosto + käsien painallus
2. Sivulankku + loitonnus
3. Bulg. askelkyykky etujalka stepperillä
4. Sivukyykky ylävartalon kierrolla

VOIMA
4 x 6-8 sumo mave

CIRCUIT
3 x 30s./20s.
1. Landmine twist
2. Toispolviseisonnassa pystypunnerrus oik.
3. Toispolviseisonnassa pystypunerrus vas.
4. Rengassoutu
5. Pallon heitto seinään sivulta

300 reps for time, following the pattern

• 20 seconds of pull-ups
• 10 seconds of rest
• 20 seconds of push-ups
• 10 seconds of rest
• 20 seconds of sit-ups
• 10 seconds of rest
• 20 seconds of squats
• 10 seconds of rest

-12 db snatch 15-20/12.5-15kg
-10 burpee box jumps
-4,5,6,7,8 shuttle runs (1rep= 2x 7.62m)

-power snatch+ hang power snatch
*build to heavy