Cool down
2-3 min light cardio
1+1 min piriformis strech
1+1 min banded bully strech
1+1 min bicep/chest strech againts wall

Warm up: 1-2 rounds
10/10 Bulgarian split squat
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
15/15m One arm farmers carry
10 Banded press BTN with snatch grip

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
Lähtö pukeilta/korotettuna polven päältä.
3 x 3 @70-75% R.2

2 x 2 @75-80% R.2-3min
Pidä toistot teknisenä!

Every 30sec x 10
1 Squat snatch @65-70%
Jokainen toisto pitää olla samanlainen.

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
24 heavy jump ropes/jump rope
12 kb/db/sb hand release deadlift
6 floor bridge dumbbell press
3 dumbbell push press(3 second descent)

Finisher
30 alt toe touch
1:00 chest opener

Max freestanding handstand hold

WU
3rds
8x air squat
8x scapula push up
8x hollow up
5x burpee

For time

5 Rounds:
200 Meter Run
16/12 Calorie Erg Bike
12 Alternating Single-Arm Squat Snatches (70/50)
6 Ring Muscle-Ups

Ai, että kylläpä helpottui kyykkääminen! Hyvää teki ja jumitukset helppas :D

Warm up
3 rounds
200m run/250m row/10 cal bike
10 box step ups
10 ring rows

For time with a partner:

400m run or 25/20 cal bike (together)
100 pull ups
400m run
100 DB thrusters 40/25
400m run
100 DB walking lunges 40/25
400m run

*run is done together but everything else is split.
* 1 person work while 1 rests

Kevyt, sama kuin sali

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest