3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

Raakatyöntö niskasta 1/2 leveä ote, rento maksimi 7 nostolla.

Takakyykky 3MAX, teknisesti hyvä, nopea kyykky

Kyykkyhypyt, 30% omasta kehonpainosta

5 x 3

Reverse Hyper 3 x 20
Suorinjaloin mave käsipainoilla 3 x 15

Boksihypyt 5 x 3

With partner

750m row (each)

Then 3 rounds of
10 synchro box jumps 24"
20 toes to bar
30 gtoh 50kg

Timecap 13min

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(20)
WRK for 20:00
8 body builders
8 goblet lunge(choose load)
8 ring row/upright row/bent over row
16 dumbbell hop overs

Finisher
50 flutters
1:00 samson

Eilinen / PK lenkki

Eturäkissä askelkyykky

Front squat heels on a plate 3x12 reps