DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

2-3 SETS FOR QUALITY
1:00 EZ Machine
:30/:30 Half Pigeon on Box
15 Easy Box Dips
- Nasal Only Breathing
- Rest As Needed b/t Sets

A: Bench press 5-5-5+
B: Incline DB Bench press 3x8
C: Spanish squat 3x8
D: Leg extensions 1xMax
E: Behind head triceps extensions 3x8

Emom 10
3xOHS

3 synchro wall walk
6 pull up
12 s.a. db snatch
24 DU
12 s.a. db snatch
6 pull up
3 synchro wall walk

Partner A completes full round, then partner B completes full round.
Wall walks need to be done in synchro so that last wall walks of partner A are first wall walks of partner B and so on.

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

5 rounds for quality of:
Row Calories, 3 mins
Bike Erg Calories, 3 mins
Ski, 3 mins
mobility movement from below
- green zone 65-75% HR

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

1x5, 2x3, 2x2,

Lepo ja kehonhuolto! Hyvä syöminen/lepäily kotosalla!

Snatch percentages
2 reps at 60%
2 reps at 70%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 93%
1 rep at 90%

Clean & jerk
Build to a heavy Clean & Jerk, record heaviest set & keep a note of heavy single

Front squat
Build up to 90% of 1RM
1 rep at 90%
1 rep at 90%
1 rep at 90%