• Run 400m

• 2rds:
  6 Deadlift
  6 Hang Power clean
  6 Front squat
  6-8 Knee rises/Toes to bars

• Run 200m

• Mobility...

• Work on:
  Power clean / Toes to bar

150 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 40 (singles)

2.WL
A. Hang Snatch from mid thigh
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Hang Snatch from mid thigh @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8.5

B. Working sets

C. Back squat jumps
4x3x15 kg

Your text to link here...

A: Squat jerk technique
B: Power jerk + squat jerk
C: Snatch pull 2 RM

In 6 mins x 4 sets / rest 2 mins btw sets
200 m run
20 plate G2OH @15/10kg
20 box jump
20 T2b
Remaining time amrap wallball@9/6kg

In 1h

AMRAP10
10 x shuttle run (7,5m)
20 x DB snatch (22,5/15)
10 x hand release push up

For quality
3 - 4 rounds
Man on Fire x 8 (4 x side)
Wall ball sit up, isometric 20 - 30 sec
Knee extension, floor position x 8
V-sit up position, isometric 20 - 30 sec

Shoulder disclocation’s 5x10 + 5s venytys

Lapojen aktivoinnit seinään vasten 3x20

Penkki 3x20x30%
-kolme eri otetta: kapea, normi, leveä

Kulmasoutu 5x20

Ulkokierrot kumpparilla 4x20
-2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

Rintalihaksen venytys 3x1min / puoli