Takakyykky 5x3@AHAP, 1x10@50%, 1x10@55% päivän raskaimmasta

Työntö niskasta 1x5@45%, 3x5@50%, 3 sekunnin pito ylhäällä

VAPU, niskasta 3x8@65%

Takakyykkyhyppy 3x5@20%

Jalannostot / TTB 3x Max

CONDITIONING

For time:

22-16-10

Single Arm DB Up&Down @22,5/15kg
STOH

RPE 4
Target < 6min

Split the reps 50-50 with both arms (11+11, 8+8, 5+5)

7 sets of 3 rep hang power cleans

A.
2 rds:
60s. Row / Air bike
5 Walk out + push up
5 Up & down dog
5+5 Spider lunge + twist
5 Active shoulders + 5 Kipping swings

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press
5-8 OHS

2 rds:
3 High Hang Power snatch
3 Hang Power snatch
3 Power snatch

Mobility btw rds:
- Couch stretch
- pigeon
- Front rack
- Thoracic w/ ball + barbell

B.
Power snatch:
6x2
@70-85%
Rest 2-3min.

C.
AMRAP 7min.:
7 Clean & jerk
7 C2B

Rx: 40/30kg
Masters: 35/25kg
Scaled: 30/20kg

A.
90s. Row / Air bike

2 rds:
12 Air squat
9 Ring row
6 Push up

45s. Row / Ab

2 rds:
5-8 Snatch grip Deadlift
5-8 Hang Muscle snatch
5-8 Press (behind the neck)
5-8 OHS

Mobility:
- Lunge complex
- Thoracic (w/ ball & barbell)
- Shoulder pump

3x
1-3 Power snatch
1-3 Hang Squat snatch
1-3 Squat snatch

B.
Deadlift:
4x6
@76-79%
Rest 2min.

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
5+5 Windmill video
10-20 Banded Good Morning video
10 Air Squat Cross Kicks video

---

Snatch Drills video

Hyvää huomenta vauhtipunnerrus (tanko niskassa)

5 x 3

Raakarive + raakatyöntö

1+1x60%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

työntöveto polvelta + rinnalleveto polvelta + työntö

1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1x1x75%, 1+1+1x80%, 1+1+1x85%

Takakyykky

4x2x75%

Jos treenasit niin mitä teit?

– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder
– Log press
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone DBALL/Carry

And more!