50-100 su/du
15 pass through
10 goblet squat
5 push ups
1 min foam rolling

Easy pace 10 rounds

LÄMMITTELY
- cat cow
- lähentäjävenytys kierrolla
- takaketju pumppailut
- kyykkyssä kierto
- LLA - punnerrus
- Lapapunnerrus
- bird-dog
- t-kierrot
- rullaus selälle + eteentaivutus

VOIMA
3 x 8 kulmasoutu tangolla

CIRCUIT
3 x 40s./20s.
1. Etuheilautus
2. Penkkipunnerrus kp
3. Sivulankku + simpukka avaus O+V
4. Mave + kyykky

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
2+2+2@barbell, 2-3× 3+2+5@70-75%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×8-10@80%, bs-%, rest btw sets 2-3min

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video: SNATCH PULL to HIP

video: SNATCH from MID-THIGH 0:28

11' AMRAP
10 no push up burpee
10 box jump
10 trx T row

bande resisted dead bug 3x5/5

frontsquat 3x3 @rpe8

Maximum sit outs in 2 min.
Female -49, minimum 90.

3-4 Rounds @ 2 RIR

0:30-0:45 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The

SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

HSW Speed – EMOM 10

7.62m Handstand walk for time