Snatch
15x Every :20sec - 1 Snatch @60-75%
10x Every :45sec – 1 Snatch @75-80%
EMOM 7 - 1 Snatch @80-90%

Lämmittely: Skill Transfer

A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
B. Tempausveto 3 x 3 (85 - 100 %)

3+3
2+2
1+1

Nosta painoja joka setissä

2-3 min light cardio
2+2 min banded bully strech
2 min deep squat hold, move weight ankle to ankle every 10s.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

20 alternating leg bodyweight RDL (total)
10+10 lateral box step ups
10 inch worm with push up
10+10 windmill with 5kg plate

Metcon Prep
3 sets
3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
6 box jump overs
rest 30-60s bwn rounds, get your heart rate up.

1 Squat snatch
1 Hang Squat snatch
1 Low Hang squat snatch

Xebex 10 rounds
20 sec ON / 40 sec OFF
(Cals)

20sec work
40sec rest

5x5 /3min
80-85%

Takakyykkyjä 5 x 5 / 3 min
80 - 85%