Banded hip distractions
Band hip hinges

Hip Openers
Glute Bridge + Reach
SL Glute bridge
torsion control

SOD:
Pigeon Stretch. Aim to keep front leg perpendicular to direction of torso.
Optional Variation - front leg elevated on bench

Good Morning 4x10

Focus on good form and keep the technique

2 x snatch grip push press + 2 x overhead squat

1 x 60%
1 x 65%

2 snatch grip Push Press + 1 OH squat

1 @ 70%
3 @ 75%"

15 min AMRAP

10 takakyykky
50m juoksu
5 burpee-leukaa
50m juoksu takaisin

D.
Three sets of:
Dimmels x 12 reps @ 50-60% of 1-RM Deadlift
Rest as needed
Banded March + Weighted Anterior Loading x 2:30
Rest as needed

*Anterior Loading Meaning a Heavy Sandbag/DBall/Medicine Ball

6 Rounds

50M Sprint
25M OH Walking Lunges - 25# Med Ball

Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011

Deadlift 2x15

warm up: 10 min rowing with ascending pace + shoulder mobility/activation

OTM10
1) 5+5 db split snatch (games lajin liike), play with the new movement!
2) 2) max DU (leave at least 20second rest in the end of the minute)

Mark your split snatch weight