6x 60%
5x 65%
5x 70%
5x 75%
4x 80%

5 rounds:
3 Front squat 80%
Dumbbell DT

7 rounds increasing:
Snatch DL + HP + PS

5x5 reps of good mornings

Huomisen #hikijumppa, lämmittely alkaen klo 18:00

Amrap 50min:

10krs.
10 kcal row
10 Deadlifts

10krs.
10 Pull-ups
10 kcal ski

10krs.
10 Hang Power Cleans
10 Wall Ball

10krs.
10 STOH
40 DU

3 max. Snatch

Eilinen/Kuntoharjoitus

• Global Foam Roll Quads x 60s each
• Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Lämpö:

EMOM 10

Even :3 x muscle Snatch
Odd : 5 push ups + 7 sit ups

Jerk Balance

5 x 3@30-40%

Tempaus samoille jaloille, levypaino jalkojen välissä

5 x 2 x 50-70%

Tempaus, ponnistaen levypainoille

5 x 2 x 70-80%

Etukyykky 5x5x65%

Every 1:30 x 8
250 m bike erg
6 Pull up
Time remaining: burpee box over

Rest: 1:00
Result: burpee box over

Squat snatch daily max
Front squat 5 reps daily max
Db row 4x8

4 rounds for time:
15 GHD situps
12 Box jump overs@60/50cm
9 Thruster@60/40kg
2 mins rest

3 rounds for time:
1000m / 800m row
2' rest