For 30 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Snatch Drob

7 x 2 Focus speed under bar. Light weight.

SO 1:30

Over head squat

5 x 2 Light weight. 3 sec. pause on bottom position.

SO 2:00

Hang squat snatch + squat snatch

7 x (1+1)@ light weight

SO 1:30

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

Pre-WOD:
5-5-5-3-3-3 Bench press

WOD - 10 min AMRAP:
- 5 C2B pull ups
- 10 ring push ups
- 15 air squats

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+5@70-75%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

Split Jerk 1-1-1-1-1-1-1 reps

Hyvvee Juhannusta! 🌿🌞

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

For time

75 Wallaball shots 30/20p

• Erg for 4-5 minutes

** And then for 15 minutes**

• Push the prowler 20m (start empty and add weight each round)
• 10 single legged deadlifts each side w. light(ish) kettlebell
• 10 inchworms
• 20m kettlebell carry each side

Kettlebell carry: 2x24kg kettlebells, One overhead and one front racked - Carry the kettlebells 20m like this, switch sides and do 20m more

RestDay!