Back extensuon ghd + strict knee raises
3x 15
3x 10

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

AMRAP 16 min

1. Pushup + superman x 4 o/v
2. Koppakuoriainen x 10-20 o/v
3. One leg squat x 8 o/v
4. One leg burpee x 5 o/v
5. One handed rope row x 8 o/v

3 Rounds :

2:00 Cardio
30s Banded Hamstring Stretch
30s Banded Lats Stretch
30s Push Up To Down Dog

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

---

Mobility 20 minutes

A:
Skill Primer
Tall Clean from Toes, Push Press & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

B:
Tempo Clean, Clean & Split Jerk
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

Hip snatch & snatch balance
5 sets of 1 @ 80% of 1RM snatch

Snatch grip barbell bent over row
3 x 10 @ 8RPE

Empty barbell sotts press
5 x 5

Accessories
Double DB lunges 3 x 10 @ 8RPE
Barbell good mornings 3 x 10 @ 8RPE
Calf raises 3 x 10 @ 8RPE

-5 shoulder presses
-30s HS-hold
*2min rest

-shoulder presses and handstand hold without any break between. Start shoulder press with moderate weight and build to heavy.