Lepoja!

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(24)
WRK 10:00 REST 2:00 WRK 10:00
10 single arm dumbbell ground to overhead
10 breakdancers
5 hand release push ups
10-10m shuttle drops
(10m run w/body builder at each turnaround)
10 v-ups

Finisher
50 round the world
:30 chest opener per side
1:00 pigeon

Jefferson Curl 3 x 3 10s up 10s down. Rest 45s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
2+2 single arm devils press
5+5 single arm hang squat clean
10 scapula pull ups
5 pull ups or jumping pull ups

then start to prep for Squat clean + FS work .

Back Squats 4x10@60% (70kg) E2MOM
Bench / Row supersets 4x10 E2MOM

EMOM15
1. 5-10 Pull-ups
2. 8 Ab Roller
3. ME Back ExtensionS

Row Ergometer 4x500m

AMRAP 10'
10 Push up with plate
15 sit up with plate
1 LL Rope climb

EMOM 25'
1- Curl Hold
2- 3+3 Dbl Kb Swing
3- WallSit w KB
4- Sled Push
5- 3 WallClimb

7 rounds for time of

• 1 legless rope climb, 15 ft
• 10 burpees

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min