Midbody Strenght
3-4 sets
3-5 strict ttb
6-10 v-ups
12-16 weighted russian twists @10-15/15-20kg
rest 2-3 min bwn sets

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while
squeezing the glutes. Hold for :03-:05 before lowering.

Snatch work:

Complex:
- High hang snatch
- Hang snatch
- Snatch

Start with empty barbell and build from there

”Seven”

seven rounds of:

7 hspu
7 thrusters 60/42,5kg
7 knees to elbows
7 deadlifts 110/75kg
7 burpees
7 kb swings 32/24kg
7 pull ups

2-3 min light cardio
1+1 min forearms smash
1+1 min forearm streching
2+2 painball to uppertrap against rig
1 min prayer pose

30 rinnalleveto + työntö 60/40kg
40 boksin yli hyppy
15 rinnalleveto + työntö
20 boksin yli hyppy

Aikaraja 18min

4 Gian Sets x Every 3:00

10 Straight Leg Deadlift w/ KB´s
6 - 10 Stiff Leg Raise

Warm up: classis gym,
30" juming jack
30" squat
30" burpee
30" push up
2x
CORE
Skill:
Bar pull up 2x5
bar push up 2x5
front bend press 2x10

Ring support 10" x2
RMU with band 2X10
Ring push up 2x8
RMU with leg 2x5

Handstand:
2x30"with wall 90°
2x30" for back
2x30" for front
2x20" with box

-5 rounds

16 single arm devil's press (DB)
12 m single arm OH lunge (DB)
8 strict pull ups

TC 20 min