Banded Overhead Triceps: 3 x 30. Rest 60s
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Practise different kettlebell skills for 20 minutes.
- Swing, focus on good form and try to be efficient
- Front rack carry and lunges
- Clean and jerk (with one hand and double)
- Snatch (one hand + double)

Back Squat 3-3-3-3-3 reps

Squat snatch
5x3
@75-80%
Rest 2-3min.

(Weighted) C2b/Chin up
5-4-3-2-1
After each set do 15 V-ups
90s Rest BTR

21-15-9:
Power Snatches 35/25kg
Overhead Squats 35/25kg

50/35 Calorie Assault Bike / Row

Clean & Jerk 1RM

Warm up: 2-3 rounds
20 high knees
10 squat jumps
10 hollow rock
*
AMRAP 20
10 up & down
20 superman
20 sit up
20 air squat
*
Fitness
AMRAP 15
10 up & down
10 superman
10 sit up
15 air squat

Row 500m for time.

4 x 5 V.0-1
Pidä paino toisto reservin mukaisena ja tekniikka hyvänä. Älä liiku taaksepäin!
2-3min lepo sarjojen välissä.