EMOM10
1 power snatch = raaka tempaus
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

Neighborhood bike ride

3 rounds:
Back squat 5-4-3

150 min
Warm up for 20 min

1.HSW
- 18 m.

2.MU
- Skill drills
- MU 5x1 + 7x2
- Total of 19 MU

3.Butterfly pull up
- 40 reps

4.Snatch pull + Snatch
1+2 up to 80 % effort

5.Accessory
A. 3 sets:
Single leg reverse hyper x 10+10 - 20 20 20 kg
Reverse lunge to knee lift x 8+8
Ring body saw x 6-12 - 8 8 8
- Rest 60 s. between movements

Banded Lat Pulldowns: 100 quality reps.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

21-15-9 Deadlift 225
HS pushups

Rive+työntö 2+2 x3
Rive+työntö 1+1 x6

Long Run 90 Minutes @ HR Zone 3

4 rounds for time
400m run
1 min handstand hold
20 pistol squats

3 Rounds:
2 Pegboard Climbs
50' Handstand Walk
1 Pegboard Climb
-> resting 2:00