2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.

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
50 single unders
10 wall squats
10 ring row
:30 HS HOLD
then
1 round with barbell
7 front squats + 7 ohs + 7 thrusters and 15 double unders
1 round

4 front squat + 4 ohs + 4 thrusters @wod weight and 15 double unders

( wod )
Tempo Front Squat
5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.
Between sets 5 seated box jumps.
SO 3:30

For Total Load:
5 Sets of 2

*Aim to increase weights from 7.5.22 

Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

Then go for easy 1 mile jog or bike.

Log results in notes.

WU
2rds
5+5 KB around body
10x tuck crunch
5+5 KB around head
+
2rds
3+3 hang clean & jerk
3x KB/DB over burpee
3+3 hang snatch

WOD
3rds
5+5 hang clean + jerk
5x KB/DB over burpee
5+5 hang snatch
5X KB/DB over burpee

Accessory

3 Rounds

8+8 Db single arm seated press

8+8 Db single arm bent over row

10 Face pulls

10-20s L-sit hang

Front Squat

3 x 3 x 75%