Penkkipunnerrus
Toistot 10-9-8-7-6-5-4-3-2-1

3 rounds of power clean + hang power cleans
Every 3 min
1+3
1+2
1+1
3 high box jumps after each set

Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

Sumo Deadlift 3 RM, then 3x3 @ 90%

30s on, 10s off, 3 Rounds
7 exercises, 16 mins

Squat
Romanian Deadlift
Calf Raises
Wall sit
Glute Bridge hold
Skater Hops
Donkey Kicks (each side)

Tempaus ja ylöstyöntö

STRENGTH
Split Jerks: 7 x 2 @80%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 7 working sets with great footwork, lockout and leg drive.

CONDITIONING
"Heart Breaker"
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
- Goal: Tough but sustainable pace for 8 minutes, big sets on the SHDP and UB on the Push Press.

EXTRA CREDIT
Supported 1-Arm DB Rows: 4 x 8-10 each. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

21-15-9:
*Muscle snatch 35 kg
*GHD
*Ring dips
*Pull-ups

E2.5MOM x 5

15 Back Squats

3 rounds:
6 box jump over
6 db snatch

1-2min rest between