Otetaan liikkuvuusmittauksia klo 18.

TRX Row
TRX Glute Bridge
Leopard crawl (2 forward + 2 backwards= 1 rep)
Tuck Jumps

15 minute ladder. Start with 2 reps of each exercise and increase by 2 reps every round.
*Record # of rounds finished

20min

On the minute for 10 minutes:

• 5 deadlifts (60% 1RM)

3-position snatch

10 MU
14m käsillä kävely
5kierrosta LAATUA

Muscle Snatch 5 x 3
Drop Snatch 5 x 3

For Load

20 min AMRAP

6 power clean
10 t2b
14 alternating kettlebell snatch

8 x Power Snatch + Overhead Squat + Squat Snatch AHAP but no missed lifts!

Warm up
band pulls + banded hip activation
few minutes of speed ladder drills
burpee box jumps 3x3-5reps (sharp), rest 2-3 min bwn sets (during it do some core activations)
barbell work as needed and start

Weightlifting
8-10 sets of 3-position clean + 2 split jerks @35-75% of 1rm c&j (lattialta, polven alta ja polven päältä)
rest 1.5-2.5min bwn sets

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon Prep:
1-2 sets of
1-2 rmu/bmu + 2-3 hspu + 4-5 wall ball or kb swings
rest 1-2 min bwn sets

Metcon at 75-85% effort
12 min amrap of
1-3 ring muscle ups or bar muscle ups
3-6 strict hspu or deficit kipping hspu
6-9 heavy wall ball shots or kb swings 24/32kg

For quality:
A) 3 x 3 high hang snatch + 3 hang snatch @ moderate
B) 3 x 4 power clean + push jerk (1+1) @ moderate

-> ajatuksena harjoitella tehokasta ja taloudellista tangon kierrätystä
-> tee sarjat vähän nousevilla painoilla