3 rounds
1:00 ergo
10m over the hurdles
10m toe touch walk
10 air squats
5 inch worms
5 jumping air squats
5 hang power snatches with barbell

Every 2 min for 12 minutes (6sets)
3 squat cleans @65-75%
(focus to get good squat cleans, weight is not max heavy but still weights something, be sharp on lifts)

3 rounds of Ghost
1 min rowing
1 min burpee
1 min double unders
1 min rest

3 rounds
45-60 side plank R/L
10+10 elevated Single leg glute bridge
10 goblet squats (3 sec down, fast up)
rest 1-2 min

3 sets
Work with moderate pace
7 power snatches @35/50kg (singles) (dont use over 65% of 1rm)
14 box jumps to 50/60cm, step down
7 Push jerks @35/50kg (unbroken set)
rest 2-3 min bwn sets

Yoga flow 10 x downward dog --> upward dog
2/2min gluteus stretch
10 x jefferson curls (light weight)

• Tämä on suositeltaa tehdä tunnilla, jos aikaa on. Alaselkä tarvii välitöntä elvytystä suuren maastaveto määrän vuoksi.

OLY warm up stick/Barbell

2 rnds
5 Snatch grip DL
5 Snatch grip hang shruggs
5 hang muscle snatch
5 Snatch grip behind the press
5 Ohs

then

2 rnds
5 power snatch
5 snatch balance
5 sots press (jos liikkuvuus antaa periksi)
5 squat snatch

1-2-3-4-5-6-7-8-9-10 reps of deadlift @50% of 1rm.
10-9-8-7-6-5-4-3-2-1 reps of toes to bars/kipping leg raises or weighted abmat sit ups.
Keep working with good quality.

emom 5 @40-60%
rest 2
emom 5 @60-80%
rest 2
every 2 min for 10 minutes (5sets)
fing heavy single

Single squat snatches whole workout. Total time 22minutes.

3-4 round for quality :
KB swings x 10 reps
Farmers hold lunge walking x 20 meters
Toes to bars x quality set
rest 2-3 min and repeat.

(use light, moderate, heavy weights on lunges) so each round bigger weights.