EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

SNATCH + NINJA SNATCH + SN BALANCE
5[1+1+1]@kevyt pal 2min

--

CLEAN + NINJA CLEAN + SQUAT JERK
5[1+2+1]@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

4 rounds of:
8 Good mornings
16 Back extensions
8 Ring rows
16 MB over shoulders
Rest

Every minute for 10 minutes
0-5min
6 reps back squat
6-10min
3 reps back squat

EMOM 15
1. 8-12 pull up/ ring row
2. 8-12 push up
3. 8-12 goblet squat

WOD
3rds
5+5 hang clean + jerk
5x KB/DB over burpee
5+5 hang snatch
5X KB/DB over burpee

EMOM 20

1. x KBS
2. 10 Box step up
3. 8 Burpee
4. x Jumping squat

→ start with 10-12 reps on KBS and jumping squats, add one rep each round

3 rounds:
10+10 shrimp/pistol squat
10+10 DB press/push press
10+10 DB row
20 russian twist
-rest as needed-

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

WU
2rds
5+5 KB around body
10x tuck crunch
5+5 KB around head
+
2rds
3+3 hang clean & jerk
3x KB/DB over burpee
3+3 hang snatch