(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

(B)
15 minutes of power snatches. You may add weight.

(C)
Behind the neck push press
6 x 2
Easy weight.

3 rounds of supersets

12 barbell step back lunges 60/80 kg
6 single arm db devils press 25/17.5 kg
3 back squat 60/80 kg (same weight as lunges)

2 min rest between rounds

3 Sets
8 Half Kneeling DB Press/arm
10 RNT Overhead Squats
rest as needed

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

120 min
Warm up 20 min

1.Ring muscle up practice
- MU 5 x 1
- High amplitude ring swings
Accumulate 60 swings in sets of 6-8 - 60
- Parallel blocks alternating bottom of dip swings and support swings
10 x 3+3+3+3 > 1 x 3+3+3+3
- Front swing pull back with transition
Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15
- False grip top of pull up L-swings with transition
Accumulate 15-30 in sets of 3-5 - 15

2.Halting clean deadlift + Squat clean
Build to heavy 2+2 for the day

3.Done on Saturday

LÄMMITTELY
2 kierrosta, 40-60s. / liike
1. Seinällä kädet niskan takana - kierto & taivutus
2. Lonkan pyöritykset toispolviseisonassa
3. Vaaka seinällä blokin kanssa
4. Käden vienti seinälle selkä seinään päin
5. Pallon päällä rangan ojennus

VOIMA
3 x 10 askelkyykky
3 x 8 pystypunnerrus

KIERTOHARJOITUS
3 kierrosta, 45s./15s.
1. Lantionosto / rapunosto / pöytänosto
2. Lankussa olkapääkosketukset
3. Punnerrus + selän ojennus
4. Hollow rocks

WOD
12-10-8-6-4-2
OH squat/goblet squat
hand release push up

100 Back squats with bodyweight
* When break, do 30-60s min Plank hold

Lämmittely ja mobility

Harjoitellaan rengasliikkeitä

OTM 25
10x burpee
4× t2b tai polven nostot
10x boxihyppy
20s KS pito
Lepo

Loppuvenyttelyt

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