Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
5rds
10 hand release dl 135/95-challenge-205/125
15 sit ups-challenge-ghdsu
20 cal row

Opt(12)
Iso
3x8
sim curls
tricep kickback
reverse fly
db press
-4x1 deadlift+hang clean+jerk
-gym 🐐

Finisher
50 alt sit up
1:00 min hamstring stretch

Raakatempaus + Snatch drop (3sek pito pohjassa) 2+1x70%x5

Snatch Balance 1x3x70%, 1x2x75%, 3x2x80%

Te otteella VAPU 1x5x70%, 1x3x75%, 3x3x80%

accessory:

pystypunnerrus 3 x 8
jalannosto 3 x max

In 20min.:

A.1.
90s. Row / Air bike (easy)

2 rds:
8-12 Air squat
8-12 DB snatch
6-8 Burpee

A.2.
45s. Row/Air bike (moderate/hard)

2 rds:
5-8 Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

A.3.
3x
3-position Power snatch

Mobility:
- Lunge complex
- Shoulder pump
- Thoracic + chest (w/barbell + ball)

Comment on your thoughts for the day here!

40s ON/ 20s OFF :

1. Row

2. Sandbag side drag in a plank

3. SU/DU

4. Wall cimb

5x3 (go by feel)

Raakatempaus 1x70%, 1x75%, 1x80%, 1x85%, 1x90%

Raakarive + RaTy 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%

Etukyykky, raskas ykkönen

Russian Twist 3x30

• 10 Min Volume Accumulation of:
Strict Handstand Push Ups
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).
Mantieni un range di reps pari a 3-6 per ogni sets.

21-15-9
OHS
Burpee
move directly to
21-15-9
Thruster
Ergo cal

Barbell 42.5/30kg

AMRAP 30
”I Go, You Go”
Rotate through the three sets

15/10 Cal. Row
10 Box Jump Overs

15/10 Cal. SkiErg
10 Wall Balls

15/10 Cal. Echo Bike
10 DB Snatches