OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Roll Calves
:30/:30 L-Position Pec Stretch on Rig or Wall
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

3 rounds of:
10+10 DB side bends
20 Russian twists
10+10 Side plank hip raises
20 Landmine twists
Rest

For time

• 9 deadlifts
• 15 front squats
• 21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Lämmittely plus taito 20-30min

Taito :

1. Käsilläseisonnasta kuperkeikka x 5
2. Seinää vasten ponnistus x5-10 Neljä kierrosta

Kondisosio (HUOM RPE 5-6)

1. Support hold 5x3s (5-10s tauko)
2. Pushup + ring row peräkkäin putkeen 10+12
3. Russian sit up KB x 8
4. Dip x 8
5. Rope jump x 1 min
6. Reverse burpee x 8
7. Rope jump x 1 min

3 rounds

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30

1:00 Banded Hip Flexor Stretch ( Each Leg )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( Each Arm )

2 Rounds :

1:30 CrossOvers
5 Hookgrip Front Squat
5 Shoulder Press
10 Banded Goodmornings

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

Halting snatch deadlift (3 sec pause @ mid-thigh)
3 x 3 @ 100% of 1RM snatch

Yo-Yo snatch
5 x 2 @ 75% of 1RM snatch

Back squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Accessories
Barbell good morning 3 x 10 @ 8RPE
Calf raises (machine or off plate) 3 x 8 @ 8RPE
Hamstring curl 3 x 10 @ 9RPE

3 rounds
20 Russian twists
10 v-sit ups
30 sec plank hold

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep
TC 35