3 sets of each before the next movement:
5 Anchor Squats
5 Narrow Grip OHS
5 Front Rack Sots Presses
5(each) 3-pos. Sots Presses (stand, half squat, squat)

5x3 Deadlift @85%
- Rest 2-3min btw sets

FINISHER
3 SETS
10 Rower Glute Bridge Ham Curls
10 Rower Pike-Ups
10 Calf Raise + Tib Raise
-Rest As Needed b/t Sets-

E4mom x5

1 helppo liike ja 2 taitoliikettä, joissa sellaiset toistomäärät, että lepoa jää vähintään 1 minuutti.

Warm Up
2 rounds
2 min row (add speed during 2 min)
10/10 single leg hip bridge + 10 hip bridges with miniband
20 banded air squats
10/10 side plank hold + rotation with 2.5kg plate

Strenght
FS/BS Squat Program Practise 5
4 sets 3 FS + 6 BS @80-85% of 1rm Front squat
rest 3-4 min bwn sets
Power Snatch 4x4@80-85% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 4x4@80-85% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Metcon
1-2 x tabata with air bike / 4 min rest bwn set if doing another, do only if got gas in tank and "HALUA"
Jos tiedät että teet kaks, niin ota eka iisimmin kuin toinen. tavoite on ettet hyydy vaan saat tehtyä vähintään
yhtä kovaa kuin ensimmäisen!

Optional Accessory Work
3x 8/8 single arm db row + 10-20s chin over bar hold
3x 40-50m single arm farmers carrying R/L
rest as needed

"Sunnuntain spessu" 1h 30min

tiimiWOD rastien äärellä

1) Squat Or Power Snatch
1x2 (80%)
1x2 (85%)
3x1 (90%)
- Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

2) Snatch Pulls
3x2 (100%)
- Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

A1) Ring dip / dip 3x8
A2) floor press 3x10
A3) push press / push jerk 3x20, same weight as floor press

Front squat 7x1
* -nouseva paino
-lepo 3-4min sarjojen välissä*

C1) 12 min AMRAP
10 wall balls 9kg/6kg
10 box jumps 60cm/50cm
8 C2B
8 push ups
8 weighted sit ups 10kg/5kg