Takakyykky painoja korottaen 10x3

Kyykky 8x65%, 2x6x70%, 5x5x75%

Penkki 4x6x70%

Dippi 5x8
-keskiraskas/raskas

WOD
75 wallballs 20/14
50 box jumps 24/20”

*EMOM starting at 0:00 1 Power Clean 155/105

21-15-12-9 Reps For Time:
- Thrusters 20/15kg
- Double Unders
- Burpees

TC 12min

Power Clean & Power Jerk
4 Sets
2 Power Cleans + 1 Power Jerk
- All sets to be done @70-80%
- Rest max 2min

Banded Pull-throughs: 100 Reps AFAP.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

@75% of 1RM
- Rest 2min btw sets

Front Squat

4 x 3 x 75%

SO 3:00

Warm up:
5min bike
5/5 One leg hip thrust with 5s hold
10 Cossack squat
5/5 Perfect stretch
10 Plate squat
5-10 Face pull with 5sec hold
15/15sec Pallof press hold
3 x 3 Broad jump

Front squat
3-3-3 V.1

Jokainen sarja mahdollisimman raskaasti. Voit muuttaa painoa sarjojen välissä.

Every 2.30min x 8

14/9 cal Assault bike
Squat clean + hang squat clean + front squat

Add weight after each set. Up to daily max.

Huom!
Assault bike pitää mennä alle 1min, muuten skaalaa caloreita.

Accessory:
3 rounds:
8-10 Barbell hip thrust
30sec rest
20 Alt. curtsy squat
1min Rest

5 Rounds for reps
1min long cycle right arm 24/16
1min long cycle left arm 24/16
1min double unders
1min rest