2x vauhtipunnerrus + saksiin työntö

5-7@75-85% Vapu ykkösestä

Rinnalleveto kyykkyyn mistä suoraan työntö pohjakyykkyyn, lämmittelyliike 5 x 2

Romanian Deadlift
Technique drills 5 x 10-12
Use light weight, max 50% of your max back squat.

Power snatch
30 Minutes to establish power snatch 5RM
Use straps

1a) power clean 4x4x60%
1b) kipping pull up / butterfly pull up or bar MU 4x4

5 kierrosta

10 vasarahauiskääntö
20 ojentajapunnerrus kuminauhalla

5 kierrosta

5 leuanveto
5 käsipainotempaus
40m sprintti
1min lepo

For 20 to 30 minutes at relaxed pace
20 cal Row/Bike
2 x (7 ring row, 14 push up, “27 squats”)
10m Sled drag backwards, slow pace @ moderate load
10m Sled drag forward, slow pace @ moderate load
“27 KB Swings” @ light to moderate load
10m Inch worms
10m Bear crawl
20 x Arch rock
20 x Hollow rock
10m Backwards walking lunge (long steps), slow + controlled steps
10m Walking lunge (long steps), slow + controlled steps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 hang clean
4 pull ups

Metcon/*Metcon-comp(21)
6rds
200m run
6 cleans 115/75/*165/100
6 pull ups(mod as needed)/*2 rope climbs

otm(5)
2 cleans-climb

Finisher
2 min hamstring stretch
30 band pull aparts
30 birddog's per

Raaka tempaus + kyykkyyn tempaus+valakyykky
8x1+1+1@80-90%
Polvenpäältä riipusta raaka,kyykkyyn suoraan tiputuksesta/samaan vauhtiin.