12 Deadlift
9 Hang Power Clean
6 Push Jerk

5 Minutes of Parasympathetic Breathing

4 sets of 3, snatch high pull.

WOD - For Time:
30 HSPU
40 Pull Ups
50 KB Swings (53#,35#)
60 Situps
70 Burpees

Core Training

Start by training the following:

• single-leg raises (check for balance and hip shift)
• no-quad hip raises x5-10
• short and wide leg forward bends, alternating arm core rotation

Then test the following:

• Hollow hold/rock
• Superman hold/rock
• Plank

We will be spending time on core development and control in this session. A lot of focus will be on making sure the athletes can find and engage their deep core muscles as well as their surface muscles.

Within 20 minutes:
4 RM Back Squat

In 5 sets build to a heavy set of 4 reps with good technique (training max)
Rest 2-3 minutes between sets. Lift in pairs!

Bench press 1 RM

E2MOM 8
3 Shoulder presses + 3 Push presses

Superkids:

3 kierrosta aikaa vastaan

30 burpeeta
20 leukaa
10 valakyykkyä kumpparilla / painoilla

Ninjat

4 kierrosta aikaa vastaan

20 burpeeta
20 leukaa
20 valakyykkyä 20/30 kg