EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit
Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck
C&J:
2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

3:00 easy bike row or run

Core strength
E3MOM x 4
15 weighted sit ups
30 Russian twists

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Devils press 50/35
20-18-16-14-12-10-8-6-4-2
Push ups

1.
10-8-6-4-2
Cossack Squat @16/24
Goblet squat 3 sec paused at the bottom @16/24
Rest: 20 sit-up

2.
Wod - stacking
Russian swing @16/24
Air Squat
Alt Dead Snatch @16/24
Jumping Lunges
Push-Up

Eilinen/

Työntö niskasta 3x4x50-60%

Työntö niskasta + työntö
2+1x70%, 5 x (2+1)x75%

Raakarive polvelta + VAPU
3+1x70%, 4 x (3+1)x75%

3x20 Deadbug
3x20 reverse hyper
3 x15+15 kulmasoutu

"Zeus"

3 Rounds For Time
30 Wall Ball Shots 9/6kg
30 Sumo Deadlift High-Pull 35/35kg
30 Box Jump 20"
30 Push Presses 35/25kg
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight) Rigistä kyytiin

Barbell high pull 4x10 reps

3 rounds:
10 + 10 one leg deadlift
10 + 10 DB row
15 DB squat (tempo 2020)
-rest as needed-

A,
Tempo Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 5 secs in the receiving position for each rep.

B,
3 rounds for quality of:
10 Alternating ¼ Get-ups, pick load
Bottoms-up Kettlebell Carry, pick load, 15m
10 Mini Band Front Raises
Hollow Rock, 30 secs

Bottoms-up Kettlebell Carries- light load

Back squat 4x6
Strict pull up 5x6