4 sets of:
5 Pause Front squats
8 strict K2E
Rest

A: SA Pronated Lat Pull Downs 3set
B: SA KB Rows 1xMax
C: Rkb swing 10x10

5 x 3

Shoulder press
10, 7, 3, 1

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Pause on squat 3-5sec

Every 5-minutes for 15-minutes

10-15 DB squats @ tempo 30×1
8-12 DB stiff-legged deadlifts @ tempo 30×1
10-15 DB bicep curls

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.

10-15min
8+8 Bulgarian split squats
5-10 hanging Leg raise
8-12 cyclist squats
5-10 soutulaitevatsa

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

6xevery 2min

1 @80% of 1rm
1 Full Snatch + 2 Overhead Squats

Jog 15 minutes @ Hr Zone 2-3
Run 15 minutes @ HR Zone 4 ( 5 )
Cooling Down 10 minutes