LÄMMITTELY
- Ylivienti vk olkapäiden käännöillä
- 5/käsi + 5 yht.aikaa käden avaus vk
- Pystypunnerrus eteen - taakse vk
- Selän ojennus yhdellä kädellä kepin kanssa
- Rinnan venytys kepillä
- Rangan rullaus - käännöt alhaalla - taaksetaivutus ylhäällä
- Kyykky - polvien ojennus + varpaiden nosto
- LLA - kobra
- Liskovenytys

AMRAP 20min
200m hiihto/soutu
20 askelkyykkykävely
20 gorillasoutu
10+10 pallof press
5 slam ball paiskaus

KEHONHUOLTO

Find your block deadlift 1rm of the day.

WB 9/6, korkeus 10’/9’
33-27-21-15-9 reps

Burbee Box Over 24’/20’
15-12-9-6-3 reps

Timecap 12’

Build to days heavy
1RM Shoulder Press

15min, Practice High Hang Clean + Clean
3 (1 High Hang Clean + 1 Clean)
- Rest as needed

6 sets of Snatch:
Sets 1-2: 3
Sets 3-6: 2
- Build by feel
- Rest as needed btw sets

Catch Practice:
- Landing from high pull (toes) to 5kg plates

Bench with feet on benchbor in air.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

12' AMRAP
10 alt. DB snatch @20/12.5kg
10 box jump
10 V-up