150 min
Warm up + COS 20 min

1.HSW
- 26 m

2.BFLY + BCTB
- Bfly x 30
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1

3.SHSPU
A. Box pike HSPU 3-4 sets of tough effort
- Rest as needed
- Feet on 20" box
- 7 7 7 6

B. Assisted lift off hold 3-4 x Max effort
- Rest as needed
- 8 8 8 s.

4.Snatch
A. Build to heavy but technical single

B. 3x1 - 5 kg

C. Halting snatch pull
4x5 @ 100-105% of todays max
- Rest as needed
- 57.5 kg

5.Strength
A. 3 sets:
Ring plank hold x Max effort
Seated knee extensions x 15
- Not done

Takakyykky.
5x80
5x90
5x100
5x110
5x120
Prässi
5x170
5x220
5x270
5x320
Lantionnosto
8x120
8x150
8x180
8x210
Vatsarutistus
5x20
65kg

EMOM 10:00
1: 60%
2: 60%
3: 60%
4: 60%
5: 60%
6: 70%
7: 70%
8: 70%
9: 80%
10: 80%
@1RM

Rest day @ Seinäjoki & Helsinki

For time:
50 pistols

As many repetitions of pull-ups as possible.
(No letting go of the bar, no kipping)

Lajikuvaus myöhemmin

Eilinen/Lepo

Kuntopiiri 50 minuuttia

20 ilmakyykkyä
5 leukaa
4 raakarive TnG @50-60%
40 Russian Twist
10 Lapapunnerrus
5 silta

Venyttely

21-18-15-12-9 ghd
After each set 20 sec L-sit hang