A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

5 sets:
A) 3 x Hang power clean (above knee)
B) 3 High box jumps
- rest 60-90sec between sets

Back rack Bulgarian split squat

4×6+6 reps

Go every 2:30

Front squat 3x5

2x15' AMRAP w. partner, 2'Rest
2 rope climb
5 syncro devil press @2x22.5/15kg
7 syncro dbl DB thruster
9 box jump (each)
18 cal row
36/36 DU

Continue next round where you finished

Back thruster 1-1-1-1-1-1-1 reps

EILINEN tai

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

TAI

OHS & FRONT RACK MOBILITY Peruslämpöä 5-10min (soutu, pyöräily, kelkka), SUKKASILLAAN :)

1. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

2. 12 KNEELING THORACIC ROTATION *kontallaan

3. 20 TABLE TOP BRIDGE with ROCK FOR- & BACKWARD

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ACTIVATION

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

2. 8 BARBELL ELBOW STRETCH *tanko thenarin päällä, kierrä kyynärpää mahdollisemman ylös eteen ja taakse, tanko hartian päällä

3. 20 LONKAN ULKO- JA SISÄKIERTO 90/90 ASENNOSTA, tee videon mukaisesti (klippi) koko video, kohta 2:35-3:41

4. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, tuo kyynärpäitä eteen ja palauta, video

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COMPINATION

1. 12 OH DUCK WALK, keppi/levypaino/tanko

2. 8 MUSCLE CLEAN, keppi/tanko

3. 10 FRONT SQUAT

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LIIKKEIDEN VIDEOT

1. 12 KNEELING THORACIC ROTATION *kontallaan

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ACTIVATION

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly, video

1. 20 LONKAN ULKO- JA SISÄKIERTO 90/90 ASENNOSTA, tee videon mukaisesti (klippi) https://youtube.com/clip/UgkxpHBTpD6xsw3qRQAGSc5fFCR3n44gAdMd koko video, kohta 2:35-3:41

2. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, tuo kyynärpäitä eteen ja palauta, video

For max reps:

• Thrusters
• Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

*10s jarrutus alas

4 x 2 reps

Rest as needed

Snatch balance
2 @ 60% of 1RM snatch balance
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

Back squat
Build to a heavy 3RM then 2 drop sets
2 x 3 @ 90% of above

Snatch panda pulls
3 x 4 @ 85% snatch

Strict press
5 x 5 @ as heavy as possible

Optional accessories
21-15-9
Bench @ 7RPE
DBL DB Push press
1 min plank hold in between