Snatch practice
15 x 10
20 x 5
25 x 1 and 3 failed

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

---

Jerk balance
5x every 3 min
3 reps
- leave 0 reps in rez
- add weight to last week

4:00 BikeErg @ easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 rounds
10 Jefferson curls
5/side KB Hike cleans, alternating
5/side Cossack squats, alt
+
Build up to working weight for KB clean and jerks
* Practise lateral burpees over the rower between sets
+
Once through
12 (cal) SkiErg
6 Lateral burpees over rower
12 (cal) Row
6 KB Clean and jerks @ workout weight
12 (cal) Echo bike

2-3x2x[1+1]@85%, rest btw sets 2min

LÄMMITTELY
Lonkan ja lantionseudun liikkuvuus

CORE + LANTIO
Aktivoinnit

VOIMA
Kiertoharjoitus
3-4 x 8-10 MAASTAVETO
3-4 x 8-10 VAAKASOUTU
3-4 x 8-10 PYSTYPUNNERRUS
Lepää kierrosten välissä 1-2min

LOPPURENTOUTUS

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll Quads
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner

For time

• Designated calories on the Echo bike (see below)
• 9-6-3 Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

For time

• 400/500-meter row
• 120 double-unders
• 40 GHD hip extensions

MAX OUT