Warm up
spiderman down and back

:20 air squats
:20 air dyne

:20 lunge
:20 row

:20 plyo
:20 jing jang

samson down and back

Barbell warm up

Mobility(5)
1:00 pigeon
1:00 front rack

Weightlifting(15)
Week 4-deload

Fittrain(20)
100 air squats
100 s/a db sh 2 oh 25/15-challenge up-35/25
1000m row
100 abmat sit ups
100 s/a oh lunge 25/15-35/25

Opt(12)
4x2 front squat
1600m walk/run
5x5 bk extension
gym 🐐

Finisher
30 t-raise
100 temp tantrum
:30 sh distraction
1:00 min couch stretch per

Push press, heavy 7R

Dip & drive, catch with straight arm.

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Post three heaviest sets.

4 kierrosta
6 hauiskääntö käsipainoilla, tempo 1030
10 vipunosto sivulle

3 kierrosta

6+6 luistelijan kyykky, rauhallisesti halliten
5 maastaveto rinnallevedon otteella, tempo 3030
2min lepo

In teams of 3

alternating 6 rounds for time of:

Farmer Carry 100 meters – (3 sisällä tai ULKONA <3 ) (18+ / 24+ kg)
- yksi setti on siis se kun kaikki 3 on vetänyt oman 100 m farmarikävelyn - pitäkää hartiat aktiivisena!

12 min AMRAP
12 box jumps 60cm/50cm
8 devils presses 2x22,5kg/ 2x15kg
15 cal AB
6 HSPUs

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.

Snatch

Every 30 s for 10 minutes: 1 snatch

Valitse paino, jolla jaksat tehdä koko 10 min. Raakana tai allemenolla.

Easy pace jogging

3 sets of:
Hang snatch + Snatch
- @80-85% of 1RM Squat snatch
- 2-3min rest btw sets