3 rounds:
10/ side KB front rack lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

• 5 Round of:
Double DB Power Clean (2X22.5/15Kg) 10 reps
Double DB Front Rack Walking Lunge (2X22.5/15Kg) 20 reps

Front rack series Perform:

3 Rounds of A1) + A2) + A3)

A1) Scapula Mobility
Spend 3-5 minutes roling the scapular with a lacrosse bal. Spend at least 30 seconds working on each tight spot, applying gentle pressure Once you feel the tension releasing move on to the next spot
Demo Video:

A2) Tricep Mobility
Spend 2-4 minutes roling your triceps, using a barbel Make sure to not rol on your elbow joint If there is a sore spot, spend 30 seconds gently massaging that area before moving on to the next area.
Demo Video:

A3) Banded front rack mobility drill
Loop a band around your foot and hand, place your elbow onto the bar at shoulder height. Slowly and gently use your foot to create external rotation. Complete 6-8 reps per side, breathing as your press down on the band.
Demo Video:

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @72-76%
6-12 sets: Snatch @76-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

4 kierrosta laatua

7 etukyykky 75 %
7 + 7 bulgarialainen takakyykky 25 kg
7 + 7 turkkilainen istumaan nousu
7 rengasdippi

Lepo tarpeen mukaan

4-5 Kierrosta laadukkaasti

8-10 Rengassoutua haastavalla kulmalla
8-10 Hyvää huomenta (keskiraskas)
8-10 Vipunosto taakse
Submax roikunta

Double Leg Banded Hamstring Curl: 4 x 25. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 kierrosta:
50 x hiihtohyppyjä
15 x ass arch

30 cal row
30 box jump
20 cal row
20 box overs
15 cal row
15 box over burpees