Mobility for lower body

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30 min for quality
2 min ergo
10 clean to wallbalss
6+6 turkish get ups
0:30 ring plank hold / normal plank hold
rest 1:00

For time
- 800-meter run
- Max-reps GHD hip extensions in the remaining time

5-5-5-3-3

Go every 2:30

5x5 @same weight across

Go every 2:00

1 minute: 10 weighted box get overs (DB's / KB's)
2 minute: 0:40 plank hold
3 minute: 15/11 calories Bike Erg

WARM UP 10min

5+5× HIP AIRPLANE

10m+10m 1-ARM OH WALKING LUNGE *plate

20× BAND PULL APARTS

5+5× /side 1-LEG RDL + 1-LEG RDL with PELVIC ROTATION plate, *tee ensin 5× rdl suoraan eteenpäin, kuorma vastaisessa kädessä ja toinen rdl 5× kiertäen alhaalla kuormaa tukijalan ulkosyrjälle

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch ja sen jälkeen yhdelle puolen jalkateän nostot 10×

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video: HIP AIRPLANE 8:31

video: 1-LEG RDL with PELVIC ROTATION

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2x 1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH from ABOVE KNEE
2× 1+2@barbell, 1+2@up to 75%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK
*tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

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CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
*split jerk to the other side on the next set
2× 1+1+1@barbell, 1+1+1@up to 85%, rest btw sets 2min, example up to 55/65/75%

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FRONT SQUAT + BACK SQUAT
3+3@up to 80%, fs-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN PULL from ABOVE KNEE
2× 1+5@70-75%, 2× 1+5@80-85%, jerk-%, rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

Snatch grip Deadlift 3x8 reps

Hang Power Snatch 6-5-4-3-2 reps

Emom12

1: 9-12 cal bike erg
2: 14 alternating db snatch
3: 7 burpee box jump-overs

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Core
Max unbroken time on plank hold

2-3sets:
10-15 GHD hip extension
10-15 cyclist squat