1) Shoulder press +2,5kg to 1RM, 5x 57,5%, 5 x 67,5%, 5+ 77,5%
2) weighted pull ups 3x6x30%

16min alkavalla 4 minuutilla

200m juoksu
10 valakyykky
10 istumaannousu
10 etunojapunnerrus

CONDITIONING

Run 5k for time, RPE 5

Warm-Up by jogging 10min, then do intervals of 20sec with your assumed 5k pace, 40sec easy pace for 5min. 

Cool down by easy jog/walk for 5-10min nose breathing only.

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MOBILITY (at home)

Thoracic Flow video + Lunge Flow video (5-10 reps each movement)

3min+3min Couch Stretch

Same as the snatch on Monday I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)
Only increase if you have perfect technique. I prefer no fails!

I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)

Only increase if you have perfect technique. I prefer no fails!

3 rounds
20 db snatches alt hand
20 single arm db oh lunge walk steps (10 right / 10 left)
20 toes to bars or 30 v-ups
rest as needed

3 rounds
20-30 alt leg pistol to target behind
40-60s side plank holds
max reps hollow rocks
rest 1-2 min bwn rounds

30min EMOM
Odd:
6 x Push Up
8 x Tuck Up
10 x Squats
Even:
3 x Heavy Front Squat

ARAMP

3 x snatch pull + muscle snatch + snatch balance + ohs

3 x snatch pull + power snatch + snatch balance + ohs

3 x snatch pull + squat snatch + ohs

*Ensimmäinen complex erittäin kevyesti keskittyen vetoon ja nopeaan allemenoon. Seuraavaan ja viimeiseen complexiin voi lähestyä nousevin painoin. Lepoa 2-3 minuuttia sarjojen väleissä.

EMOM12
1. 10 One arm strict press (Right arm)
2. 10 Squat with object in front rack (Right hand)
3. 10 One arm strict press (Left arm)
4. 10 Squat with object in front rack (Left hand)

*you can use any weight you find: kb, db or something more unstable to make this more challenging.