5-10min Row
Then 3 rounds:
5+5 DB Snatch
5+5 DB Hang Squat Clean Thruster
10-20 Plank Hold with DB Drag video

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5-10 Down Dog to Cobra video + Snatch Drills video

Takakyykky, raskas ykkönen + 3x3@75%, 1x5@65% (päivän raskaimmasta)

Raakatempaus polvelta + raakatempaus + valakyykky

1+1+1@70% x 2, 1+1+1@75% x 3

RaakaRive polvelta + raakarive + raakatyöntö
1+1+1@70% x 2, 1+1+1@75% x 3

Russian Twist 4x30

• @68% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

Banded Facepull-apart: Accumulate 100 Reps.
Then,
- Foam Roll - Lats x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Shoulder press, Build to a heavy 5 (not max) of the day, then Drop 10% and do 4x5

Rest as needed, no more than 3min
No Tempo, no pause

Superset of:
1a) Romanian Deadlift 4 x 8 @ challenging load. No rest.
1b) DB Floor Press in Bridge 4 x 8. Rest 60s.

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing

Stopilla Takakyykky, raskas ykkönen + 3x3@70%, 1x5@50% päivän raskaimmasta

"Jerk Balance" 4x3@45%. (

)

VAPU 3x5@70%

Takakyykkyhyppy 4x3@25%, (syvästä)

Jalannostot 3 x max

Rakenteellinen jakso
3 kierrosta:
A1. Tasapenkki käsipainolla x 12
A2. Kulmasoutu käsipainolla x 12
B1. Pystypunnerrus käsipainolla x 12
B2. Kuubalainen punnerrus x 12
C1. Polven nosto roikunnassa/ varpaat tankoon x 12
C2. Selän nosto lattialla (peukalot ylöspäin) x 12

With partner:
2-4-6-8-10-...
Squat snatch
Syncro Lateral Burpee over bar

Rx: 50/35kg
Masters: 40/30kg
Scaled: 30/20kg