1x6, 1x5, 2x3 Warm up
4 x 3 Strength

Lauantaina painonnosto klo 12 ja sen jälkeen uintireeni!

"Karen"

150 wall ball for time

5 min rest

"Nicole"

20 min amrap

400m run
max rep pull ups

10 min AMRAP
12 push presses 55kg/40kg
12 burpees

5 RFT:

10 Deadlifts 100/70kg
80m Double KB front rack carry 24/16kg
10 WB 9/6kg

Row for 15 minutes. After every 500m, do 5 box jumps and 5 power snatches.

Complete rounds of 21, 15, 9 reps for time of:
Thrusters 40/60kg
Pull ups
Burpees

Fitness:
3 Fronts Squat
7 KB Swings
3 Pullups

Advanced:
7 FS @ 70%
7 KB Swings 32/24kg
7 Pullups

Aux work:
Butt Raises on Box/Foam roller 3 x 6 reps

LAX Ball Chest, Shoulder.
Upper, Low Seg Rolls
T-Spine rotations
Hamstring floss
Hip Hinges, Neutral Spine
Scap PU
Push-ups

1)15 minutes for a heavy squat clean double
2)EMOM 10 (use 50% of part1)
One squat clean + one hang squat clean (below the knee)
3)20 squat cleans (use 40% of part 1)
4)10 hang squat cleans (below the knee) use 70% of part 1