2-3 rounds, 30-40sec on/20-30sec off
-flutterkick
-kylkiavaukset
-plank hold/plank walks
-v-up/crunch

Nousu keskiraskaaseen 3

DB Forearm Plank Rotation 4 x 8 each. Rest 60s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

WARM UP + TECHNIQUE 10-15min

---

TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@bb, pal 2min

--

POWER SNATCH + OHS
4[1+1+2]@up to moderate weight, pal 2min

---

POWER CLEAN + POWER JERK + SPLIT JERK
2[1+1+2]@bb, pal 1-2min

--

CLEAN HIGH PULL + CLEAN BELOW KNEE + JERK *high pull full foot
6[1+1+1]@up to moderate weight, pal 2min

---

3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position & last rep full foot
3[3+1]@+5kg today best jerk, pal 2min

5 x 2 tempausta, korottele 70-90%

5 x 1 rive riipusta + 2 saksityöntö, 70 -80 %

Takakyykky 6 x 6, 70 %

3 x max reps pullups
3 x max reps ring dips
3 x max reps strict toes to bars

For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

[Kilos = 34/25]

*Score = Time it takes to complete the workout

90-90 Breathing w. Hip Lift: 15 Breaths
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

Practice
Free Handstand (~10min.)
And then...
Handstand walk (~10min.)

1 x 3 (70%)
1 x 3 (80%)
2 x 5 (90%)
3 x 4 (95%)

Percentage from 1RM