EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Normal warm up
10 passthroughs

Gymnastics work
EMOM x 10
Min 1: max handstand hold
Min 2: max effort TTB

WOD
Every 3:00 for 30:00 (10 rounds)
10/8 cal bike
12/10 cal row
10 AKBS 50/35
10 goblet squats

On the 5:00 x 6 rounds:
21 wallballs 9/6 kg
15 KB swings 24/16 kg
9 pull ups
Row or bike for meters the remaining time

A,
Bench Press 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Tate Press 10-10-10, using heaviest weight per set
Single Arm Landmine Row 24-24-24, using heaviest weight per set

Single Arm Landmine Rows- 3x12 L/12 R

C,
3-6-9-12-15-18 reps, for time of:
Front Squat @61/43kg
Toes-to-bar
Box Plyo Skier @60/50cm
Hip Extension

Goal: sub 15 mins

D,
3 rounds for quality of:
L Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs

3 rounds
1:00 air bike (increase pace each round)
50 single udners
10+10 suitcase deadlifts
10 goblet squats
10 goblet hold press or 5+5 single arm press
10 scap pull ups
5 kip to swings
5 kipping knee raises

2-3 min light cardio
1+1 min calf smash with roller
1+1 min calf/achilles strech
1+1 min quad strech
1+1 min piriformis strech

2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

WEEK 4/6

WARM UP 15-20min

Maanantain saliohjelman + snatch technique

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HIT & HIGH PULL *full foot (sn contact drill)
2x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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HIT & HIGH PULL *full foot (contact drill)
2x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min