Viikko 38 (4/4) (kevennys)
Maanantai
Warm Up
2 sets
1:30 cardio machine
:30 single unders
6+6 single leg RDL
6+6 single arm kb swings
12 alt leg v-ups
then workout prep
6 double db snatch
6 toes to ring
6 double db hang clean&jerks
:30 moderate pace ski erg

WOD
3 rounds
10 double db snatch @2x10/2x15kg's
10-15 toes to rings
rest 1:1
3 rounds
10 double db hang power clean&Jerk/Push Press 2x10/15kg's
15/12 Cal Ski erg

Keep moderate pace on metcons, have fun and move @80% effort.

Strenght
Push Press 4x4 reps @50-60-70-75% of 1rm.
new set every 1.5-2 min.

Accessory Work
3 sets
10 Tempo DB Bench Press (3:0:3:0) 5-10 / 10-15 kg's
10+10 lateral box step ups (bodyweight)
:45 side plank R/L
rest 1-2 min

Cool down
2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching