Raakarive TAI Raakatempaus 5x5
-kuormaa fiiliksen mukaan, saa olla raskas, mutta liikenopeuden/tekniikan ehdoilla

Etuheilautus kahvakuulalla 3x1min
-saa/pitää vähän puuskuttaa :)

Selänojennus @ghd 3x20

Pystysoutu tangolla 5x8-15
-kapea apinaote

Vapval.ergoilua 15-20min

🌸❄️🌸❄️🌸❄️🌸❄️🌸

Warm Up
2 min cardio machine
10+10 single leg RDL
20 cossack squats
:30 Wall Walk Hold (half way)
10 wall squats
5 sharp box jumps

Strenght
Flat foot snatch 35-50%x3x3reps
Snatch 3-3-2-2reps@60-65-70-75%
(80-85%x1 , rest 15-20sec 80-85%x1 , rest 15-20sec 80-85%x1)x4 sets
rest few minutes and start
Power clean + push press + squat clean + split jerk
3 sets 1+1+1+1 reps@35-50%
squat clean + split jerk
3x2+2reps @60-75%
(80-85%x1+1, rest 15-20sec, 80-85%x1+1)x 4 sets

Accessory Work
3-4 x quality set of toes to bars
3-4 x 12-15 pause lateral side flyes with 2.5-5/5-7.5kg dumbbels
3-4 x 12-16 weighted cossack squats
rest as needed

Every 5min, 4 rounds
10-20 cal ergo
10 power snatch
6--10 bar over burpee

90s On / 30s Off

6-10 round:

1) bike
2) row
3) ski
4) echo / or run

easy pace machine / nose breathing only

EMOM x 10

5-10 c2b / or pull up

Scale rep scheme if needed / try to hit every set unbroken

For time with partner

200 Double under (You GO, I GO )
Then 6 rounds of
12 box jump
9 KB thruster @2x24/16kg
6 Syncro burpee

150 Double under (You GO, I GO )
Then 6 rounds
12 T2b
9 Kb Hang clean@ 2x24/16kg
6 Syncro burpee

100 Double under (You GO, I GO )
Then 6 rounds
12 box jump
9 KB STOH @2x24/16kg
6 Syncro burpee

Alternating rounds (relay)!

Timecap : 38 mins

Wallball Shots

AMRAP 6 Work 1:30 Rest 0:30

Max Reps Wallball Shots 20/14p

For time:
40/32cal Row
20 Hang KB Clean and Jerk 20/14kg
5 Rope Climbs 4m

• Rest 2min

30/24cal AB
20 Box Jump Overs 60/50cm
10 BMU

• Rest 2min

20/16cal Row
20 Burpee over Rower
15 Pull-ups

EMOM 12

Minute 1 : 14 Box Step Overs
Minute 2 : 15 Sit-Ups
Minute 3 : 0:30 Deadhang