Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Rästi

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

2+2 Perfect stretch

Mobility

ekan viikon frekvenssi 2x12 kaikkia liikkeitä. eka kevyt toka raskas

Samalla painolla deadlift

Back Squat for load:
#1: 10 reps

In teams of 2- I go U go
4 min Work 1.5 min Rest

Russian Swing
KB Burpee
Snatch
Double KB Thruster
Synchro Burpee
Partner Medball Sit-up

Afterparty
3x
30 sec double KB Front Rack Hold
20 sec double KB OH Hold
Rest: 30 sec

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/

For Time:
45m Sled Push
15 BMU
45m Sled Push
10 BMU
15m Sled Push
5 BMU

Sled Weight: 48 / 36kg