• Global Foam Roll Pecs x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Kevyt lenkki / Ulkoilu

Sumodeadlift
3x8

21-15-9
SDHP
Push-up

A: back squat 5-5-5+
B: Power clean 5x3
C: Bench press 5x10

A,
Pause Tempo Clean & Jerk 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 second pull from floor to jumping position + 3 second hold in the dip of the jerk

B,
5 rounds for time of:
20 Dumbbell Snatches@32/22,5kg
20 Burpees

Goal: Sub 17 min

C,
Complete as many rounds as possible in 6 mins of:
6 L/6 R Plate Wraps, pick load
12 Alternating V-ups
Suitcase Carry, pick load, L 15m ft/R 15m

Easy.

For time

• 1,000-m row
• 25 box jumps, 30-in. box
• 1,000-m row
• 50 box jumps, 24-in. box
• 1,000-m row
• 75 box jumps, 20-in. box

For time:

25m Walking Lunge with double DB@17,5/22,5kg
50x DB Single Hand Snatch (käden vaihdolla)
25m Walking Lunge with double DB@17,5/22,5kg
50x knee rise/TTB

Kuntosarja DB@17,5kg/Knee rise
Kilpasarja DB@22,5kg/TTB

Timecap: 9 minutes

Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

Snatch, TnG

1 x 2 x 55%
1 x 2 x 60%
1 x 2 x 65%
1 x 2 x 70%