push jerk behind the neck with snatch grip. work up to 2 rm

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

5x3
@81%
Rest 2-3min.

Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

3x

maksimitoistot MU tai rintatankoon + maksimitoistot käsilläseisontapunnerruksessa, 3 min lepo sarjojen välissä

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
12 dumbbell deadlifts
12 step ups
12 dumbbell hop overs
12 bent over row
12-10m shuttle runs

Finisher
30 leg extension to hip raise
1:00 hamstring stretch

Resisted Nasal Breathing: 15 Breaths
+
- Pigeon Pose - 60s each

Partner WOD
6min amrap
P1: 40m farmers carry
P2: amrap push ups
Straight into
6min amrap
P1: 250/200m Row
P2: amrap burpees
Straight into
6min amrap
P1: 40m bear crawl
P2: amrap pull ups