Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 Kierrosta:
6-8 Punnerrus V.1-2
30s Lepo
6-8/6-8 Yhden käden kulmasoutu V.1-2
30s Lepo

Maastaveto 80% x amrap
-viimeiset nousut 50%, 60% 70% x 5

Etukyykky 5x10
-noin 30% takakyykyn maksimista

Suorinjaloin maastaveto 2x15 / jalka
-yhdellä jalalla

7 Rounds for time:
7 Burpees
7 Push-ups
7 V-ups
7 Sit-ups
7 Air Squats
7 Lunges
7 Pull-ups

TC 21min

For time:
10 Power Clean & Jerks @60% of days 1RM

Rest 2:00
Repeat

• Goal is to go unbroken touch and go reps. Try to find good rhythm and flow.

In 15min:
Build up to days 1RM Power Clean & Jerk

3 rounds for quality
5 pass throughs
3+3 tgu with wall ball
10 s L-hang
5+5 bent press 24kg/16kg

1000m soutu tai 2000m pyörä
25 askellus tai hyppy laatikon yli

1000m soutu tai 2000m pyörä
50 askellus tai hyppy laatikon yli

1000m soutu tai 2000m pyörä
75 askellus tai hyppy laatikon yli

1000m soutu tai 2000m pyörä
100 askellus tai hyppy laatikon yli

Deload week

3x3 tall snatch (light)

3x1+2 hang snatch + low hang snatch @50-60% 1RM

3x1+1 low hang snatch + snatch @60-65% 1RM

2-3rounds:

1min plank + 30s + 30s side planks

(rest as needed)