3 RFQ:
1min Row
10 Inchworms
10 Snatch Grip Strict Press
5 Snatch Balance
5 OHS

1st round w/ stick and then switch to a barbell.

Every 3:00 x 6
5 Strict Chin Ups
7 Bench Presses 70/50kg
9 Hang Power Clean 43/30kg
Score: Your slowest round

E2MOM for 12:00 (6 rounds)
10 deadlifts 135/95
10 bar facing burpees

Rest 2:00

@14:00
40 deadlifts 165/125
40 bar facing burpees

*score is how long it takes you to complete 40 deadlifts and 40 bar facing burpees

For Time:
20 reps of:
- WB 9/6kg
- Box Jumps 60/50cm
- KBS 24/16kg (US)
- Burpees

Rest 2:00

15 reps of:
- WB 9/6kg
- Box Jumps 60/50cm
- KBS 24/16kg (US)
- Burpees

Rest 1:00

10 reps of:
- WB 9/6kg
- Box Jumps 80/60cm
- KBS 32/24kg (US)
- Burpees

20/15cal AB / Ski
60 DU
10 Alt. DB Hang Snatch 25/15
2 Rope Climbs 4m (no jump)

Goal: 4+ Rounds

2 Rounds:
10 Alt. Shoulder Taps (tall plank)
10 Push-Ups
10 Scapula Pull Ups
10 Banded Face Pulls
5 Barbell High Pulls, Pause On Top
5 High Hang Muscle Clean (slow & controlled)

5 Rounds For Time:
8 C2B
10 DL 100/70kg
6 Sandbag Over Barbell (armpit height) 60/40kg
- Rest 2:00 btw rounds

Power Clean & Power Jerk
Set 1-2: 2 @70%
Set 3: 3 @80%
Set 4-5: 2 @85%
Set 6: 2 @90%
Set 7-8: 2 @80%

• Rest max 2:00 btw sets, no more than 10s btw reps.

EMOM 8:
Min 1: Max Box Step Ups
Min 2: 13/10cal Row
Min 3: 6 Inch Worms
Min 4: 45sec Max Reps Cossack Squats

Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

Voit halutessasi ottaa oman joogamaton tms. mukaan.