3 rounds
10/8 cal bike or row
10 passthroughs
10 DB press

Strict press
E2MOM x 5
10 reps @ 50% 1 RM

WOD
3rds as superset
12x goblet squat
12x one leg hip thrust
rest 60s btw sets

3rds as superset
12x reverse lunge w/KB
12x DL

Whitten ja sen jälkeen leppäillään / kevennellään juhannuksen yli.

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 2 rounds of :
1:30 cardio machine @easy/mod pace
5+5 squat strech
5 push up to downdog pose
5 goblet squats
5 goblet hold press
5 goblet hold thrusters
5 burpee box step overs

Cool down
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Rästi

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

---

2+2 Perfect stretch

Go every 2:00 x 6-8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.

• complex: 5 x 1+1+1
1 high hang power clean + 1 hang clean + 1 low hang clean

• accessory: 3 x 3 clean deficit segment pull
-> after each set w/ 2x kb
10s side to side bends
10s back & forth bends
10s circles