140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Accumulate 15+15 Bear to bridge - not done

C. Accumulate 30+30 Quadruped Hip CARs - not done

Lisäpainoleuanveto

3 x 5

5min Row/Airbike with nose breathing only
 
1-3 Skin the Cat video

200 naruhyppyä (singles)
50cal row
200 naruhyppyä

"Tall Snatch" 5x3

Te-Veto + Tempaus 5 x (1+1)x70%

Tempaus-veto (pito yläasennossa, kannat lattiassa)
1x3x85%, 2x3x90%

Takakyykky 3 x 5 x70%

3 x 7 korkea boksi hyppy
3 x 30 sek. lisäpainolankku

MedBall Clean
Hang Clean
Clean

Dip (Ring/Box)

12-10-8-6-4-2
Hang Power Clean
Dip

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise