LÄMMITTELY
2 kierrosta - 60s./liike
1. Hiihto
2. Farmarikävely
3. Kyykky + soutu renkailla
4. Vaaka + polvennosto vk
5. Jalkapohjan rullaus fasciapallolla

VOIMA/HALLINTA
Liikepari 1 - 3 kierrosta
a) Dead bug vk x 12
b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

Liikepari 2 - 3 kierrosta
a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
b) Rdl kp/kk x 8-10

Liikepari 3 - 3 kierrosta
a) Gorillasoutu x 8/käsi
b) Selän ojennus + uimari päinmakuulla x 8

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

Tempo Run

10 Min Easy Jog (Z2)
+
4x5min @VK+ // 2 min Easy Jog Between Sets
+
10min Easy Jog (Z2)

3 rounds

400m run together

4 rounds relay with partner
10 push ups
10 oh lunges
10 swing
10 burpees

5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#
Goal: 6 min.

5 sets of:
8 Pendlay rows
Max Ring rows feet on bench
Rest

-find your snatch 1RM in 12min

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min

Viikko 3/4 syklissä.

4 x E4MOM

10 Burpee box jumps
10 Pull-up/C2B
15 Wallball