Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
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

2 rounds
2:00 cardio
10+10 single arm kb hang snatches @light weight
10+10 single arm kb bottom up press
10+10 lateral box step ups
:40 Plank Hold

Then start to build for thruster weight

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down
20-30s plank

AMRAP 8 (for quality)
10 Burpees
10 Inch Worms
10 Air Squats
1:00 Plank Hold

”Elizabeth”
21-15-9 reps for time
Squat cleans 61/43 kg
Ring dips

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

EMOM 16
30 Jumping jacks
5 Push-ups
30 Jumping jacks
5 Dips

CORE TABATA
3 rounds:
• 30 sec Forearm Plank
• 10 sec Rest
• 30 sec Side Plank Forearm Right
• 10 sec Rest
• 30 sec Side Forearm Plank Left
• 10 sec Rest

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Suitcase Deadlift
Step forward lunge
DB power clean
DB Push Press
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Hang squat snatches

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
Deadlifts
Hang snatches
Thrusters
3+3 lunge elbow strech
3 inch worm with push up