Takakyykky - tekniikka / 3 x 5 takakyykky sopiva paino

Maastaveto tekniikka

Kelkka 50%omapaino x 5 (etu/takaperin)

Sivutaivutukset 3x20/puoli

Kiertolankut 3 max.pituista sarjaa (em. liikkeiden järjestyksellä ei väliä)

Kyykky 5x10x50-60%

Jalkojen/lantionnosto maaten 3x20

Ring Rows: 4 x 15. Rest 60s.

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Every 30s for 10min:
1 Squat Clean (70-80%)
(20rounds)

EMOM10:
2 Split Jerk (70-80%)

Squat Clean 5x2

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

5min Row/Airbike/Bike/Ski
Then 3 rounds:
10 Clean Pull (5 eyes closed)
10 High Hang Squat Clean (5 eyes closed)
5 Box Jump

---

5+5+5 Wall Squat video and/or Perfect Stretch video

For time:
3 Rounds of:
5 Power Cleans @60/42kg
5 Front Squats
5 Push Jerks

Repeat for a total of 4 sets. (12 total rounds).
Rest 3min btw sets.

Optional Accessory
GYMNASTIC STRENGTH

L-Sit

5 sets with maximum effort, 60sec rest between sets

RPE 5

Teams of 3.:

(0:00-12:00)
AMRAP 12min.:
1917m Row (Cash In)
and then...
Max reps: Hang Power clean (60/40kg)

Rest 5min... (12:00-17:00)

(17:00-29:00)
AMRAP 12min.:
Thruster:
10x 40/30kg
10x 50/35kg
10x 60/40kg
10x 70/45kg
10x 80/50kg
10x 90/55kg
10x 100/60kg
10x 105/62.5kg
10x 110/65kg

• Jos ei pysty etenemään: Deadlift: 10 rep = 1 rep.

Rest 5min... (29:00-34:00)

(34:00-46:00)
AMRAP 12min:
12 C2B
12 Box jump over
12 T2B

Rest 5min... (46:00-51:00)

(51:00-63:00)
AMRAP 12min.
Box steps  (w/ db: 22.5/15kg)
* Every minute: 6 syncro Burpees