Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

Run 45 - 55 Minutes @ HR Zone 3

Snatch Tekniikka

SET A I 4 rounds
6+6 BB bulgarian split squat
6+6 pallof press R+L

SET B I 3 rounds
8+8 DDB sumo deadlift
8+8 copenhagen plank lift
15-20+15-20s wall squat hold

12 x 30s on / 15s off:
1) Banded clamshell R
2) Banded clamshell L
3) dragon flag
4) lying back ext. hold

8x benc press plus chin up
20kgx6
pun 1,1,0.5, musta 1, lila 1,1
20kgx6
pun 1, mustapun 1,1,1, lila 1,1,1
20kgx6
mupu 1,1,1,1 lila 1,1,1
20kgx6
mupu 1,1,1,1, lila 1, mustalila1,1
33kgx4
mupu 1,11, lila 1, mustalila 1,
33kgx4
mupu 1,1,1  lila 1,1,1
33kgx4
mupun 1,1,1, lila 1 mustalila 1,1,1
33kgx11
mupun 1,1, mustalila1,1,1,1
1b treeni 30kgx 10 (3sarjaa)+ lec
30kg X10
lecx 10
30kgx10
lecx10
30kgx
lec x10

In 15min: Build to days heavy

• 2 Clean + 1 Jerk

5 Sets with 2'min rest between

(2x) Double 1 1/4 Front Squat RPE 8-9

Leuanveto myötäotteella

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats

• 200/250-meter row

• ♀ 95 lb

• ♂ 135 lb

60m sukkulajuoksu
40m kelkka
60m sukkulajuoksu
100 sit up
60 m sukkulajuoksu
40 m walk lunge
60m sukkulajuoksu
40m burpee
60m sukkulajuoksu
100 wall ball