3 kierrosta
A1) kulmasoutu tangolla x15
A2) tiukka leuka x5

EMOM20 alternating between:

7 back squats 70% 5RM
60 double unders
15 alternating single DB snatches 15 kg
Max rep lateral DB burpees
1 min rest

3 - 4 Sets:

a ) Ring Plank Hold 60-90 Sec
b ) 8 - 12 Lateral Box Step Downs ( each leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

6 reps @80%

3 rounds:

6+6 reps x box step ups with DB's (front rack)

Go every 2:30

5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

A.1) Back squat w/pause atg
Sets of 1 adding weight to a heavy single 90-95%

B.1) Slow pull snatch
Sets of 3 ahap

C.1) Power clean & Jerk
Find heavy set of 2+1

D.1) Weighted plank
3×45-60.sec

2-4rounds:

10 GHD hip extension + 10-20s hold top of extension
10 ring row + 10-20s hold top of ring row
5-10 hspu + 10-20s hs hold

Seven singles
Hang above the knee
-Build up

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run