AMRAP 5

Toes to bar

EMOM: 9 Deadlift 85/60kg ( Start at DL )

Rest 5 min

AMRAP 5

Chest to bar

EMOM: 9 Front Squat 42,5/30kg ( Start at FS )

Build to heavy Set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

Build to heavy set of 5

Then

1 x 5 x 90% OTD
1 x 5 x 80% OTD

5 min Foam Roll
4 min any machine
3 Rounds:
6 Ring Row + 12 Hollow Rocks + 18 Reverse Lunges
2 min Child Pose
5 GM
5 Back Squat
5 SN Grip Press
5 SN Deadlift
5 OHS

Then

1:00 Sn Grip OH Hold
1:00 Glute Bridge Walkouts

10 Rounds For Time:
10 Burpees
10 Air Squat
10 Push-ups
10 Sit-ups

TC 30min

A) Clean and jerk

2 x (Power clean & Jerk with 3s pause at catch)
Nousevalla painolla kunnes hidastuu.
Ei tng, ei pudotuksia
Kaksi kertaa sama paino ennen lisäämistä.

B) Front squats 5 x 4 @ 81-84%

C) Accessory

Saksivalakyykky, 4 x 8+8
*Haastavuuden pitäisi olla keskiraskas. Noin 8/10 eli toistoja pitäisi jäädä tankkiin pari kappaletta.

D) Core

3 Rounds of:
:40 V-ups
:40 Plank hold
:40 Flutter kicks
1:00 Rest

4 sets of Push Press:

Set 1-2: 5 @75%
Set 3-4: 3 @75%
- Rest 2min btw sets

Every 2 mins for 10 mins.

3 Front Squats @75-85% 1RM

Dumbbell Leg Extension: 3 x 10-12 3s down. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Rounds For Time:
400 Meter Run
30 Box Jumps
30 Wall Balls 9/6kg

Run Option:
- Reduce Distance
-500m Row
-400m Ski
-1,000m Bike

Light Option

4 Rounds
200m Run
20 Box JUmp
20 Wall Ball
1-2min rest btw rounds