Shoulder press 12-10-8-6 reps

5 kierrosta

10 käsipainotempausta
5 hyppy muscleuppia

Lämppä:
3KRS
15 Kuminauha maastaveto
15 Facepull
10 Lapapunnerrus
15 Takakyykky
20 deadbug

Työntöveto taskuilta (pukit) 6x2x100-120% (maastavedosta)

Raakarinnelleveto + etukyykky (kiinni otto ekalla 45 ja tokalla 90 kulmaan josta suoraan kyykkyyn, ei ojennusta välissä)

7 x (1+1)65-80%

Saksiin työntö, tolpilta/pukeilta täyteen pituuteen

6 x 2 x 65-75%

3 x 2 tempaus maasta

Practice these Points of Performance for today's workout:
1. Figure out grip and stance for snatch
2. Practice transitioning feet from starting to finishing position
3. Strong rack lockout for snatch

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE 4-5
4. Overhead Squat - 50 reps @ RPE 5-6

RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

Total 120min
A. WU 500m row, 2x20 abs&backs, mobility

B. Strength

1. HBBS max
2. Jalkaprässi 12x50kg 12x60kg 12x70kg 12x70kg
3. Pakara-askelkyykky 1x12x10kg/jalka 2x12x13kg/jalka

C. Post WO 10min crosstrainer

Hinges
- good mornings
- kettlebell swings
- deadlifts

Focus on the engagement of the posterior chain, and the proper movement of the legs (knees back, extend, hips back, descend). Keep an eye on the shoulder and hip position in the deadlift.

Loppuviimeistely

60 pohjenousu
30+30 1-jalan lantionnosto

WEIGHTLIFTING

BACK SQUAT (3,3,3,3,3)
65%, 70%, 75%, 80%, 85%
METCON

METCON (TIME)
50 Pullups
40 Cal Row
30 Front Squats (135/95)
20 Burpee Box Jumps (24/20)
10 Clean and Jerks (135/95)

3 rounds:
400m Run
20 T2B
10 Power Cleans 80 / 50 kg

(Time cap: 15min.)