3 kierrosta olkapäille

15 enkelin siivet seisten
15 vipunosto eteen
15 vipunosto takaolkapäille

Alkavalla 3 minuutilla 30 min ajan

1. Soutu/pyörä/hiihto
2. 10 puolikas linkkuveitsi pallon kanssa + 10 pallo maasta pään päälle + 10 venäläinen kierto pallolla + 10 pallo maasta pään päälle

2x3 Clean & Jerk @60, 65, 70%

Rest 2min btw sets. Focus on good lifting and be fast!

Bar touches ground

Warm up with empty barbell or light weight:
2 x 5 Snatch DL
2 x 5 Narrow grip OHS
2 x 5 Snatch push press BTN
2 x 5 Hang muscle snatch

Hang muscle snatch (Kantapää maassa):
3 x 3
Sama paino kaikissa sarjoissa. Pidä paino teknisenä.

EMOM5
1 Power snatch (-5% viime viikon kompleksista)

EMOM5
1 Power snatch (-10% viime viikon kompleksista)

For time:
10 Strict presses 50/35kg
10 Chin-ups
8 Strict presses 55/39kg
10 Chin-ups
6 Strict presses 60/42kg
10 Chin-ups
4 Strict presses 65/45kg
10 Chin-ups
2 Strict presses 70/49kg

3-4rounds

6+6 windmill
12 hollow rock
12 superman rock

3 Rounds For Time
20 Overhead Lunges with plate @20/15kg
15 Box Jumps @60/50cm
20 Wall Balls Shots @9/6kg
10 Handstand Push-Ups
TC:15'

Squat clean 5x2
Rope climb 5x1-2

3 ends 30s. on 10s. off

Dorsiflexion matrix L
Dorsiflexion matrix R
Reverse Lunge Progression L
Reverse Lunge Progression R
pistol 2 down 1 out L
pistol 2 down 1 out R

Play time 4 minutes, test if you can get a pistol. Then how many. Alternate legs, extend your hip all the way up. You can try counterbalance with 2,5kg plate.

Then

4 rounds
Keep steady pace, rest in minimal.

15 DBL KB DL 32kg/24kg
8-12 Deficit Push Up ( scale to hand release push up)
15 GHD Hip Extension
30m D ball carry (if don't have D ball, do 50m Front rack carry AHAFA)