Strength:
A, 5x5
Seated Barbell Good Morning @build up

B,
3 Sets:
Seated KB Leg Extension x 10 /10
Banded Glute Bridge x12-15

C,
In Teams of 2 (YGIG)
3:00 for max rep
Burpee Box Get Over @100/120 cm
Medball Squat Clean @6/9
KB Front Rack Walking Lunges @2x16/20
DU

Warm Up
2 rounds
1.5 min cardio machine
10m inch worm
5+5 squat strech
10 gtoh + halo
10 goblet squats
5+5 single arm plate press
:40 Plank Hold
then some mobility and movement prep

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump
24/30 calories of Cardio Machine
you go I go
Rest 2 min bwn sets

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Dips R/L
rest 1 min

Barbell transition and body angles on the first and second pull.

---

Catching the barbell in full squat.

---

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.

03.27
A:
Snatch pull + hang power snatch + ohs 5x1 @easy

B:
Halt power snatch + halt squat snatch
5x1 @moderate

C:
Tempo squat snatch 3x2 @heavy

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minu

1200m tavoite vauhdilla.

LÄMMITTELY
Teema: lantio
2 kierros, 60s. liike
- kyyhkyskierto
- liskokierrot oik. ja vas.
- boksilla tuettuna sisäkierrot
- boksilla lonkankoukistajan venytys oik. ja vas.
- seinällä polven nosto + kierto
- seinäkyykky
- syväkyykyssä käden avaukset

KEHONPAINO CIRCUIT
3-4 kierrosta - 45s./20s.
1. AKK - lankkussa olkapääkosketukset
2. Rengassoutu
3. Kissa - rapu
4. Kylkilankku (+simpukka) oik.
5. Kylkilankku (+simpukka) vas.

Iso DB Lat Pull-over:
3 x 6-8 each. Rest 60s
- Start weaker side first
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Toes to rings
Skill & strength work

6 Box jumps
6 Push ups
6 Toes to bar/ Leg raise

squat bottom pos. KB press 3x5/5

frontsquat 5x3, increasing weight, last set is rpe 7
T:31X1