6 sets
90m shuttle run (6 x 15m)
Rest 1:30

• Aim to increase pace each set. Last few sets fast!

• Row/Bike/Run: 3min.

• 1 rnd:

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Side squats

• 1 rnd:
  10 Muscle snatch (below knees)
  10 Press (behind neck)
  10 OHS

• 2 rds:
  3 position power snatch
  3 Snatch drops

• Mobility btw rds.

• Work on: Squat snatch

3 Rounds
2min AMRAP of
3 strict toes to bar + 3 strict pull-up
2min AMRAP of
Turkish get-ups
2min REST

2lankun penkki max1

Kapea penkki 5x5 (noin 75-85%, raskas, mutta ei fail)

Kohautukset istuen käsipainoilla 5x12-20

Jalkanostot maaten 3x20

1.) No feet/No hook snatch 4x2
2.) Snatch 6-8 x2
3.) Clean & jerk 6-8 x1
4.) Front squat 2xsets adding weight 2x drop sets/1rep paused
5.) Snatch high pull w/pause @knee 4x3

BUY IN 100 DU / 200 SU

3RDS:
5 OHS (TANKO MAASTA)
12 DEADLIFT
9 HANG CLEAN
6 PUSH PRESS

CASH OUT 400M RUN

Banded Pushdowns with an underhand grip: 3 x 12-15. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1.) Hang muscle clean + front squat + press in jerk 3 x 5+5+5
2.) Jerk w/ pause @ dip,catch, recovery 5-6x3
3.) No feet clean 5-6 x 2
4.) Hang clean below knee & jerk 5x1
5.) Clean pull + clean pull below knee 4 x 2+2

Rästi