Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Part A).
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & OHS
(5-8 sets x 2+2+2)

Part B).
Hang Snatch & Low Hang Snatch
(8 sets x 1+1 / 55%-70%)

RestDay!

Possible Linnamasters wod at Kurvi after open gym.
This entirely depending on what is it.

Minna will be there to open doors and oversee.

Regardless of attendance to the actual competition, all are performing the events as part of the programming.

Back Squat 3x5
RPE 4 to 4+
Rest as needed between sets.
Add 2,5-5% compared to last
week.

3 rounds:
10-12 shrimp squat
10-12 single leg deadlift
-rest 1-2 min-

EMOM 8
1. 12 bulgarian split squat
2.10 jumping squat

Back squat 12-10-8-6 reps, then max reps @ 95%

A,
Pause Snatch Pull + Muscle Snatch + OHS
(5-6 sets 1+2+1)

B,
Snatch Pull + Hang Power Snatch + Snatch Balance
(5-6 sets 1+2+1)

AMRAP 4 : 15 box jumps + 10 sit-ups
AMRAP 4 : 5 jumping pull-ups + 10 push-ups + 15 air squats
AMRAP 4 : row calories
AMRAP 4 : 10 kb swings + 10 burpees
AMRAP 4 : bike erg calories
AMRAP 4 : 60 single unders + 20 lunges