Every 1,5 min for 15 minutes (10sets)
3-position squat snatch (pockets, knee, floor)
start this workout with empty barbell, use light/moderate weights.

Warm up: 2-4 rounds
10 split jump
10 stoh
10-20 mountain climber
*
emom30
1)run, or 30 high knees
2) 10-16 stoh(5+5 etc..) +5-10 squat jump
3) rest

3 rounds for quality
8-12 Shoulder press with barbell (light/medium)
8-12 barbell bent row
8-12 Birddogs / side
rest 1-2 min

Kotona/ulkona koronan aikana tehtävä WOD.

VKO 12
30min emom:
1. Row (20-15cal)
2. Burpee over rower (12-8)
3. Kb swing 24/16kg (15-10)
- Tuossa määriä joista tavoite jonka pystyy pitämään koko 30min
- Ajatus että 45-50sec max menee yhteen liikeeseen. Kb swing selkeesti nopein liike.

Warm up: 2-3 rounds
5 inch worm + push up
5 burbee
10 mountain climber
10 squat jump
*
20emom
1) 20-40 mountain climber
2) 10-16 Ohs

2 rounds
2:00 ergo
5 russian baby makers
5 wall squats
:20 Wall climb hold
:20 Hip thrust hold with straight body
:20 hanging from bar
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 push jerk
rest 30 sec

Warm up
2 rounds
2:00 ergo
20 walking lunges
20 alt leg v-ups
10 kb swings
10 goblet squats
10-15 band pull aparts
then clean warm up with barbell, 2 rounds
3 power cleans + 3 front squats + 3 tall cleans
rest 30 sec

8 min AMRAP
6 ring dips
6 T2B
10 russian twists 15kg/10kg

For 10 minutes
50 high knees
20 Bodyweight RDL
20 Bodyweight Lunge + T-spine rotation
20 hip bridges (2s pause)
20 alt leg-v ups