5x3min, 1min rest between:
3 Burpee takaperin
6 push-up
9 squat

Deadlift, maastaveto
joka alkava 3 minuutti per sarja.

100 Russian Kettlebell Swings

• Goal: Complete one large set UB and then break as needed.
• This should be done with the heaviest weight possible.
• Goal = sub 5:00
• Rx+: 100 reps UB

Box Squat: 4 x 5. Rest 2:00
- parallel box
- build to a heavy 5

3-3-3 rive-etukyykky-pushpress joka minuutilla

• 2 rds:
  60s. Row/Bike
  5 Walk out + Push up
  10 Air squat
  12 One leg V-sit ups
  30s. Active shoulders w/ handstand

• Mobility...

• 2 rds:
  6 Snatch grip deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2x3 Snatch balance

• 2x3- Position snatch

• 2x3 Pause Snatch (Knee Level)

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

--

1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

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ALOITTELIJAT maksimikyykkyjen tilalla:

SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@keppi/tanko pal. 1 min

SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@keppi/tanko pal. 1-2 min

SNATCH + SNATCH BALANCE
4[1+4]@keppi/tanko pal. 2min

CLEAN DEADLIFT + HIP CLEAN
2[1+3]@35%, 2[1+2]@45% -> kehonp. pal. 2 min

TAKAKYYKKY
8@40%, 6@50%, 8@55%, 6@60%, 8@55%, 6@60% kehonp. pal. 2-3 min

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OHEISHARJOITTEET 2 kierrosta

8+8 KULMASOUTU LANKUSSA yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI TEE KOTONA!!!

B) AMRAP 5
2-4-6-8...
DB one arm hang clean
DB one arm thruster

A) AMRAP 5
3-6-9-12...
Box jump over
Push-up

60 min max calories