[Hip Mobility](

)

EMOM for 14 Minutes
Jumping Lunges (Alternating Legs)- 6reps
Burpees- 3reps
Hollow Rocks- 5reps

20X1; 4-6/leg x 4; rest 45sec (Single arm dumbbell overhead - hold a dumbbell overhead with the arm opposite of the working leg)

5 tng Power clean (~60-70%)

30 reps for time of:
Ring Muscle Ups
(Elite athlete time sub 3:00)

10 min joka alkava minuutti:

joka toinen minuutti 5 tiukkaa leukaa, loppuaika hollow rocks
joka toinen minuutti 5 rengasdippiä, loppuaika supermieskeinunta

1 min tauko

3 min maksimiburpeet

Tulos hollowrocks+supermieskeinuntatoistot+burpeet

Barbell high pull 4x6 reps

SPLIT JERK PRIMER
3 Sets of 3 Tall Jerk
3 Sets of 3 Jerk Balance
3 Sets of 3 Pausing Jerk Drives

Rest up to 60 seconds between sets, with the intention on these 9 sets being completed in roughly 10 minutes. This is a movement primer for the heavier loads to follow, so our weight selections here are purely for dialing in, and refreshing these specific movement patterns. It is also designed that with each passing set, we can increase the loading. Start with an empty barbell for the tall jerks, and climb ever so slightly each set. Your first set of jerk balances can start where you finished with the tall jerks, and the same goes for the pausing jerk drives.

Hamstring stretch
Pigeon pose
Bent leg stretch (w/ ab mat if needed)
Samson stretch

-Soututekniikkaa (soutulaitteeseen tutustumista)