E2M for 18min (3 sets of each):
1 – Snatch-Grip Romanian Deadlift x 8 @ 4011
2 – Ab-Wheel or Barbell Roll-Outs x 12-15
3 – Band assisted Nordic hamstring curls x6-8
+
E2M for 20min
1: Row@moderate pace
2: Double kb squat x15

MOBILITY 15MIN (UPPER BODY)

.

ACCESSORY:

3-4 rounds:

10+ 10 bulgarian squat with a band

10 + 10 Standing rotations with a band

10 Face Pull

10 Jefferson curl

1. 10 kb swing
2. 5+5 kb snatch
3. 10 goblet squat
4. 8+8 1-arm kb oh lunge
5. 10+10 Russian twist

Front Squat (3s. Pause on bottom)

4x3 60-80% 1 RM FS

AMRAP in 14 minutes
15 Toes-to-Bars
10 KB SDLHP @24/16kg
5 P.Snatches @50/35kg

20 min for quality

21 cal row
15 air squat
9 slamball
3 rope ascends

Kiertäjäjumppa 3 kierrosta:
-ulkokierto kämmenet alaspäin x 20
-ulkokierto kämmenet ylöspäin x 20

Stoppi-penkki 5x5x50%
Yhden käden kulmasoutu 5x12-20/käsi
Ylös-alas-lankku 50-100 toistoa
Hauiskääntö tangolla 50-100 toistoa

Front squat 5 RM, then 3x3 @ same weight

Lepopäivä/

Open 20.2

Eilinen/Lepo