6 x Deadlift (75% of 1RM)
12 x Pistol squats
25 x DU

Bent over rows w. DBs or KBs
4x8r
60s. recovery

WORKOUT OF THE DAY:

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Metcon (time)
30-20-10 reps for time of:
Swings
Burpees

Harjoituksen tarkoitus on parantaa voimakestävyyttä. Harjoituksen tavoite on tehdä ylläolevat liikkeet mahdollisimman nopeasti aikaa vastaan.

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WARM-UP:

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10 minutes of:
15 Sit-ups
12 Squat into good morning
9 Blackburns
6 Push ups into downward dog

Then

1+1 min Hip+hamstring stretch
1+1 min Chest opener

Ohjattu taukojumppa kello 1130
Ohjatut lämmittelyt kello 1800
Mobility kello 1900

Zoom -huone:
https://zoom.us/j/7594162178
ZOOM salasana 530247

Päivän ZOOM- live lämmöt:
https://zoom.us/rec/share/7ukrDeCz705IeYHP5mfSc4oLB9v9aaa8hHUW-_Fbnh6SV-4I49Me19oPexDKl5Oh
Salasana: g0#K9e1E

Päivän ZOOM- mobility
https://zoom.us/rec/share/1_JnJI7sqDhLbKvD-FjbBrQRWaDueaa823dN_fMFyRzLFJb8wA8HRHwOiBciy--h
Salasana: A4@#.2&4

Strict pull up

10 x EMOM
- 2 strict pull up

For time:

2rounds:
10 power clean
10 stoh @70/45kg
Target under 4min, Time cap 6min

2 rounds
1:30 cardio
10+10 banded lateral side steps
15 banded air squats
15 banded hip bridges
15 alt leg v-ups
5 power cleans with barbell
10 front squats with barbell

Tempo Back Squat
4x6 reps V2
-3 sec tempo down
-sama paino joka sarjaan

AMRAP 12

1 deadlift 60/40kg
1 front squat 60/40kg
1 box jump 30/24"

• Add 1 rep to each movement after completing a full round.

Working 15 Minutes :

Hang Power Clean + Power Clean + Squat Clean

Build in Heavy

Working in Pairs
50 Burpee to plate sync ( on plate at same time)
50 GTOH plate sync
50 T2B (ygig)
100 box jump overs (ygig)
50 t2b (ygig)
50 GTOH plate sync
50 burpee to plate sync

28 Min time cap
Male 20kg Rx
Female 15kg Rx

Scaled 15/10kg