Outdoor fun 60-90min or
*
Warm up: 1-3 rounds
1-3min easy run
20-50m spint
5 squat jump
*
30emom
1) run
2) 10-15 squat jump + 10-20 high knees
3) rest
Sisäversio
30emom
1) 20 x-jump + 5-8 up & down
2) 10-15 squat jump + 10-20 high knees
3) rest

EMOM 12

M1 16 Wall Balls
M2 12 KB Swings
M3 20m Shuttle run

Wall Ball @9/6
KBS @32/24

*Shuttle in 5m blocks

500m row then

3x
10 KB RDL e/s
7 ring row
7 plyo push up

---

Deadlift

5 reps 5 sets
@ 70%
rest 2 min b/w sets

1x3x75%
1x3x80%
1x3x85%
- 2min Rest

4 rounds:
50m 2xKB Front Rack Carry
10 Bent over Row
25m Double KB OH Carry
15 Banded Face Pull

3-4 Rounds for quality:
- 20 alt. Cossack squat with barbell ( pidä asento mahdollisimman pystyssä ja anna polven "liukua" varvas linjan yli)
- 10/10 Side bend with KB/DB

3 @60%
2 @70%
5 x 5 @85%V.1-2
3min Rest between sets.

Warm up with empty barbell:
2 x 10 High hang snatch pull
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch (kantapää maassa)
2 x 5 Tall snatch
2 x 5 Snatch balance

Snatch balance
3 x 3
Nousu varpaille ja alle työntö. Pidä painot teknisenä.

Snatch
2 x @70%
2 x @75%
2 x @77,5%
2 x @80%
2 x @82,5%

4x10 takareidet ghd:lla, skaalaus kumpparilla tarvittaessa

• Straight arms
• 1min Rest