A,
Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Every 5 mins for 20 mins do:
20 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans @102/70kg
10 Pull-ups
20/17 Row Calories

Goal: 4 mins or less/round

C,
Midline
3 rounds for quality of:
Side Plank, L 20 secs/R 20 sevs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Rest as needed between each round.

5min of animal walks
(gymnastics)

---

2 rounds:
5+5 KB windmills
10 Banded good mornings
5+5 KB bottom-up press
10 Kangaroo squats

---

2 rounds of banded shoulder
flow

Eilinen/Lepo

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

10 RFT
5 deadlifts 275/185
200m run

*sub 10/7 cal bike for run

Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one, pakara kuminauha)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

With Double Dumbbells 3 rounds of 5 reps each movement, increase weight each round
Power Cleans
Push Presses
Front Squats

3+3 squat strech
3 push up to downdog psoe (strech calf 5 sec on each rep, first right then left calf)

3-5 gigasets:
10 DB Front Raises
10 DB Lateral Raises
10 Banded Tricep Extensions
- Athlete choice on load
- Rest 60-90sec btw sets

For time:
100 pull up

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
No push up burpees

Timcap: 7 mins
Goal: HARD EFFORT
Extra:
Double Leg Banded Hamstring Curl: 100 quality reps.

Alkulämmittely ja mobility

Rive

21-15-9
Mave
Tangon yli burpee

Loppuvenyttelyt