10-15min
8+8 Bulgarian split squats
5-10 hanging Leg raise
8-12 cyclist squats
5-10 soutulaitevatsa

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

6xevery 2min

1 @80% of 1rm
1 Full Snatch + 2 Overhead Squats

Jog 15 minutes @ Hr Zone 2-3
Run 15 minutes @ HR Zone 4 ( 5 )
Cooling Down 10 minutes

A:
Clean & Jerk up to heavy, then 3x1 @90%

B:
Snatch pull + muscle snatch + hang power snatch 8x1 @easy

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

LÄMMITTELY
2 kierrosta, n. 40-60s. / liike
1. Puolikas dead bug - paino kohti kattoa
2. Lantionnosto + lonkankoukistaja veto
3. Lähentäjä istuen - kuminauha tolpassa
4. Selin jalan kierto - paino kohti kattoa
5. Kuminauhan työntö selkä tolppaan päin

VOIMA
3 x 8 yhden jalan maastaveto
3 x 8 lattiapunnerrus

TAITO- / TEKIIKKAHARJOITTELU
Valakyykky
Käsilläseisonta

WodLiiga

A: Triple jump x8
B: Power clean 5x3
C: Seated hamstring curls 3set
D: Strict pull ups 3set
E: Assisted strict chin ups 3set
F: Seated rows 2set
G: DB biceps curls 3 drop set, 10sec vila mellan seten

5 sets of 5 reps

Go every 2:30

RestDay!