WARM UP n. 15min no shoes

TEE OMAT TAI

---

2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

---

SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

---

tauko 10min

---

CLEAN + JERK *lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

Tempausveto pause polvella + raaka + valakyykky
4-5 x 1+2+2

Tempaus
5x2 75-86%

Tempausvedot
4x 2 @raskas

20min kipping hspu tech

Maastaveto 3x8x70%

Yhden käden kulmasoutu 3x10 / käsi
-jokainen toisto lattiasta/stopilla

Sivutaivutus 3x20 / puoli

Suorinjaloin maastaveto 3x12 / jalka
-yhdellä jalalla

Front foot elevated Lunges ( BB on Back )

5 x ( 5 + 5 )

Go Every 3:00

3 RFT:

30 Wallballs 20/14p
20 Sit-Ups
10 Push-Ups

TC 11

Find your days Max Broad Jump.

Warm Up
Mobility Flow and Foam rolling for 15 minutes
then
Metcon
2 rounds @ Zone 1-2 Pace
60/48 Calorie Row
25+25m Front Rack + Overhead Mixed Grip Kettlebell Walk (2x53/35) (per arm)
60/48 Calorie Bike Erg
20-30 second Hanging L-sit or Tuck Hold
60/48 Calorie Ski
25m sandbag bear hug carrying

Kyykky 3x8x70%

Hyvää huomenta 3x12
-varovasti kuormaa

SitUps 3x12

Kyykky-hypyt 5x5
-raskas, käsipainot lisäpainoiksi

EMOM x 10

2 squat clean + jerk 60-70% BE FAST