PK RUN 45-60min

Tempausta pp ja lantiolta lähinnä ykkösiä

Farmers walk

3 x 30m @ challenging weight, rest 2:00 between sets

Core 3 mins / 2 mins rest x 5:
Plank

EMOM20
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell
3: 8-10 split stance DL
4: 8-10 split stance DL
5: 30-40s plank + hip rotations

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist

3rnds for quality
6/6 banded ext. rotation
8 prone T raises
10 hollow body rocks

10'EMOM
1: 1 slow eccentric pull up w. weight
2: 5/5 one arm ring row

5x Every 2min

1 power snatch
1 deep power snatch (syvempi power snatch)
1 snatch

Snatch

A) E75SEC X9

Set 1-3: 1 Snatch From Blocks (above knee) @65-70%

Set 4-6: 1 Snatch From Blocks (below knee) @75-80%

Set 7-9: 1 Snatch (Floor) @85-90%

B) For Time:

• 20 Snatch @50-55kg (sellanen paino et joutuu tekee ykkösiä alusta asti ja vähän joutuu lepäilee)

C) Snatch Pull 3x1 @120%

Back Squat

• 5x2 (1 RIR)

*Rest 3min between sets

Accessories

A) 3-4x For Quality:

• 45-60s Spanish Squat Hold
• 10 Slider Hamstring Curl

B) 3-4x For Quality:

• 45-60s Chinese Plank
• 15/15 Calf Raise

2-3sets:

10 GHD hip extension
40-60s D-ball hold