WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SN BALANCE
4[1+1]@up to light weight, pal 2min

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SNATCH HIGH PULL + SNATCH BELOW KNEE *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@bb, pal 1-2min

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POWER CLEAN + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

14min. amrap
2-4-6-8-...
overhead/goblet squat
(jumping) lunge
arch up
sit up

Warm-up
5:00 BikeErg @ Steady
3:00 Row @ increasing pace each minute
+
10/side Xiao Pengs
5 Scapular pull-ups
30 Speed rope skips
+
Build to workout weight for squat snatch
* Prep the double-unders and rope climb between sets
+
@ workout weight
30 Double-unders
2 Squat snatches
1 Rope climb, 15′

Warm up: classis gym,
30" juming jack
30" squat
30" burpee
30" push up
2x
CORE
Skill:
Bar pull up 2x5
bar push up 2x5
front bend press 2x10

Ring support 10" x2
RMU with band 2X10
Ring push up 2x8
RMU with leg 2x5

Handstand:
2x30"with wall 90°
2x30" for back
2x30" for front
2x20" with box

Spend a little extra time outdoors and relaxing today!

You can also start counting the hours until the CFCH reopens!! Thursday 29th!!!

Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4-6 x 15m Hill Sprints
Sprint hard and fast.
Rest as needed until your HR is under 120bpm and then sprint again.

-5 rounds

16 single arm devil's press (DB)
12 m single arm OH lunge (DB)
8 strict pull ups

TC 20 min

3rds
B1 12-15 Front Squat w/2KBs (3s alas lasku)
lepo 60s
B2 12-15 "veto yläviistosta kuminauhalla kahdella kädellä"
lepo 60s