Maastaveto max1!!

Päälle kevyttä keskikroppajumppaa..

Kyykky max1!!

Päälle kevyttä jumppaa keskikropalle..

9x
New Interval every 3rd minute
Alt.
A) SkiErg 15/10 Cal.
B) Assault Bike 18/12 Cal.
C) Row 20/15 Cal.

EOM 20 minute
Squat clean x 2 + push jerk x 2 (60-80 % 1 RM)

Optional Accessory:

3 rounds, rest as needed:

1) 1-2 Rope Climb (legless)
2) 10-20 GHD Hip Extension
3) 10-30sec L-Sit on Rings

RPE 3-4

Warm up(0:00-10:00)
5 shuttle runs then
:30 sec lateral hops over barbell 
:30 sec knuckle drags
:20 sec lateral hops
:20 sec knuckle drags
:10 sec lateral hops 
:10 sec knuckle drags
5 shuttle runs followed by…

"Barbell warm up"
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 straight leg deadlifts
5 front squats

Mobility(10:00-15:00)
wrist stretch 1:00 min
elevated child's pose 1:00 min
10 warrior squats per side

Skill/Teach(15:00-35:00)
Snatch prep w/pvc
"Burgner warm up"
down up
high wide
muscle snatch
snatch land 2,4,6
snatch drop

Burpee prep:
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Burpees over bar

Run through(35:00-40:00)
5 shuttle runs
3 snatch(squat or power)
3 lateral burpees

Weightlifting (15)
Snatch
3-Position squat snatch or power
Build to Heavy(heavy is a load that you can hit consistently with good form-not a PR)

Metcon(15)
“Sunny Side”

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

Opt(12)
100 double unders or du goat
800m run
Tabata row for cals
5x5 hip extension

Finisher
30 w raise
:30 sec chest opener per
100 flutter kicks then :30 sec 6 inch hold
1:00 min hamstring stretch per

Warm up(0:00-8:00)
:30 sec slow row
:30 sec downward dog w/foot pedal

:30 sec moderate bike
:30 sec active dive bombers

:30 sec fast row
:30 sec active spiderman

Mobility(8:00-11:00)
Pigeon pose-1:00 min per
Banded shoulder distraction-:30 sec per

Skill/Teach(10:00-25:00)
Row-
Quick handle return
Range of motion
Prep:
100m row w/good form

Pull up-
Long hollow body
Hips to power kip
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull ups
3 kip pull ups

Push ups
Range of motion
Hips up
Prep:
5 push ups

Squats
Chest high
Range of motion
Prep:
5 slow squats

Sit ups
Use arms for momentum
Full range-touch toes, hands touch beside head.
Prep:
5 sit ups

Run through(25:00-30:00)
5 cal row or bike
1 strict pull up
2 push ups
3 squats
4 sit ups

Metcon(30)
"Down & Dirty”

For Time:

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Opt(12)
1600m walk/run
800m run
3x6 curls ss w/tricep kick backs

Finisher
30 t raise
15 halo per side
:30 sec sh distraction per
15 side plank pt
1:00 min plank

For time
Buy in 10 x Ring Muscle Up
then
4 rds
DU x 21
T2B x 12
then
Buy out 10 x Ring Muscle Up

Front squat, find heavy 7 reps, then 7-3-7-3-7-3 reps with same weight

-OHS x5 (moderate weight) + 20sec handstand hold
-rest