10m 4-Step Walk video

Perfect Stretch video

Dead Row 3x4-6
Maastaveto max2
Stoppivedot 5x2x50% (prosentit max2:sta)

Every 90s for 9 rounds:

1 Hip Squat Clean + 1 Hang Squat Clean+ 1 Squat Clean

30-60% 1 RM Clean

Every 90s for 5 rounds:

Clean:

1 First pull (to knee) + 1 Clean Pull + 1 Tall Squat Clean + 1 Squat Clean (from floor)

Rästi

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

3 Giant Set

10 Dumbbell Bench Press
25 Banded Pull Apart
10 Dumbell Stiff Legged Deadlifts
25 Sit-ups

Rest 2 Minutes Between Sets.

Optional Accessory
GYMNASTIC CONDITIONING

EMOM x5

5-10 TTB + 5-10 Box over Jump @75/60cm

These are on the same minute.

RPE 3 to 4

HERO WOD "VVF ANTONIO MARCO MATTEO" AMRAP 36'

5 clean & jerk 60/40

11 pullup

19 Burpee Over the bar

Every 90s for 9 rounds:

1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

30-60% 1 RM Snatch