Hertta = burpee
Risti = air squat
Pata = push up
Ruutu = sit-up

1 min rest every 5 minutes

Keep good technique

OLKAPÄÄ

For time:
10-15-20-25-30-25-20-15-10 cals
-Row
-C2 bike
-Ski

TC40

Bench Press 1RM, Narrow Grip

• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift

DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

Rest day, total workouts of the week 10 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 40 min
Upper body strength x 2
Squat - 2680 kg

Gymnastics
MU - 30
BMU -
BFLY - 60
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2670

For Time

21-15-9
DBL KB Squat Clean
HSPU
@24/16