A:Triple power snatch @75-80% of power snatch 5x3
B: Muscle clean+ Power clean+ push jerk
C: Clean pull @90% of max clean 4x3(ecc. slow motion)

9' AMRAP
10 KB sumo DL high pull @24/16kg
10 cal row (6cal airbike)
10 alternating jumping lunges

A: Split jerk technique
B: Power snatch + double squat snatch 5x3
C: Snatch pull @90% of squat snatch 4x3(ecc. slow motion)

Emom 50

1) Kone
2) Kone
3) 45s Sivukyykystä lonkankoukistajavenytykseen
4) 45s Rintarangan kierto + Takareisiojennus 4+4
5) Lepo

4 x 6min on / 2min off: (A, B, C & D)
A)
2-4-6-8…
DB snatch alt. 50/35lb
Burpee over DB

B)
50 wallball 9/6kg
Max cal row

C)
2-4-6-8…
T2b
KB swing 24/16kg

D)
600m run
Max cal bike or ski

RPE 4.0-4.5

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech

then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
5 snatch grip romanian deadlifts
3 hang power snatch
5 snatch grip push press behind neck
5 push up to downdog pose

then
3 rounds
2 power snatch
2 bar over burpees
climb to workout weight

2 rounds of:
1000m Skillmill Run
Rest 1:30
800m
Rest 1:30
400m
Rest 1:30
200m
Rest 2 mins

Easy Pace Cardio for 30-45 minutes
Sauvakävelyt, kävely/hölkyttelyt, työmatkapyöräilyt tai laitteilla esimerkiksi
5 min ski, 5 min row, 5 min bike, 5 min run x 2 rounds.
Toinen vaihtoehto
Ole aktiivinen, pese autoa / ulkoile pidempi kävelylenkki koirien kanssa ym.

Accessory Work
2 sets
5 russian baby maker strech (5-10 sec on each position)
5+5 squat strech + torso rotation
10 pass throughs
10 scap push ups
5 cobra to downdog pose (5-10 sec on each position)

Tabata hollow hold

Power clean, push jerk & split jerk
1 @ 60% of max clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
3 @ 60%
3 @ 70%
3 @ 80%
2 @ 85% x 2
2 @ 90% x 2

Romanian deadlift
E2MOM - 5 x 5 @ 55% of max conventional deadlift

Clean pulls
4 x 3 @ 80% of max clean