2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

3 takaperin burpee
6 Punnerrusta
9 kyykkyä

FOR QUALITY

30min laatuun keskittyen:

10 pike- abs
10+10m kb front rack/oh walk
1min moderate pace row
1-2 bar muscle up/4 jumping bar muscle up

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Viimeaikoina ollut suhteellisen kovatehoisia metconeita, joten otetaan väliin rauhallisempi setti laatuun keskittyen 😊

5min ergo of your choice
+
7min ajan:
10m bear crawl
10m inch worm
5+5 windmill
10 kb swing
10 sit up
10 wall squat

A: Halt snatch pull+ doubles halt squat snatch
B: Squat clean 2+1 1+2
C: Emom 5’ :4 xFront squat @100% of clean

5 Rounds for time:
2 Rope Climbs 4m
4 HSPU (strict)
6 Ring Dips
30 DU

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
20 step back lunges
20 shoulder taps on push up plank
10 wall ball shots
:30 HS / Wall Walk Hold

Then start to build for thruster weight

Press behind neck, Snatch Grip
5 x 2 @ moderate
Send off 2:00

Clean and jerk
4x 2x2 max 80% rest 3 min between sets