Three sets of eight single arm KB snatches alternating hands (8 per arm, 16 total).

For time:
21-15-9
Row cals
Burpee over rower

10-20min Easy bike + mobbailut

Back squat 5 RM, then 3x3 @ same weight

Kyykky 5x70-80%

Penkki 5x70-80%

Maastaveto 5x70-80%

Eli nousu kovaan vitoseen kaikissa...päivän kunnon mukaan..5-6 ylösmenosarjaa ja sitten työsarja...

130 min
Warm up for 20 min

1.Strength
A. Back squat
4 x 6 @ Slighly heavier than last week

B. Single leg Barbell deadlift
4 x 8+8
- 20 kg

C. 4 sets:
6+6 Single leg Glute bridge
15+15 Banded monster walk

D. 3 sets:
15 Banded pull apart
5+5 Banded apple pickers

2.Aerobic work
Easy bike for 30 min
HR 127/145
Avg. 2.18.3/1000 m

SKILL
Oly Skill Work x 15 Minutes
*Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)

SKILL
Gymnastics Skill Work x 10 Minutes:
*Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
Today the options will be:
- Pull-ups
- HSPU
- T2B

SKILL
Conditioning Skill Work x 10 Minutes.
*Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.

KAHVAKUULA CIRCUIT
Kolme kierrosta
60/20 kierrosten välissä 1,5min lepo
1. Kuulan siirto lankussa
2. Etuheilautus käden vaihdolla
3. Thruster
4. Farmarikävely
5. Maastaveto
6. Soutu vuorokäsin

3 RFT
400m run
40 alt DB snatch 25kg
400m run
40 burpees

Bench press, Build up to heavy 5rep max of today in 15min
+
E2M for 4min
Bench press x5@80-90% of 5rm from today
+
For time:
30 strict pull ups
30 Wall climb + push up
60 v-ups
Split exercises into sets/reps as you see fit. You dont need to complete one exercise before you move on to the next

A: Bench Press pyramid 5-3-1-3-1-3-5
B: Shoulder press 3set
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Lat pull rows 2set
F: rope triceps push downs 1xMax