Pitkä Perjantai uusiksi with a Twist <3

EMOM X 35 MIN

Front Squat 5
Push Perss 5
Deep Back Squat 5
OHS 4
Hang Snatch pull 4
Cluster 3
2 kierrosta juoksua

Niin pienet painot että kaikki liikkeet menee hyvillä liikkuvuuksilla.

15 min EMOM

1. 3 squat snatch @60%
2. 5 glusters
3. 7 power Cleans

• 2 Round of:
Row 500 m
BB Thrusters (20/15Kg) 25 reps
Row Lateral Burpees 10 reps

Partner WOD, 10x1min Work (partner rest), then Alternate!

A. Row/Ski/Bike

B. Burpee box Jump Overs

C. BodyBlasters

D. KB Swing 32/24kg

Result = total reps

3 Options:
– Reverse Hyper: 3-4 x 20-25 @30-50% of Back Squat.
– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.
– DB Walking Lunges: 3 x 20 steps.

4RFT
12 thrusters 35/25kg
12 bar over burpees
12 power snatch 35/25kg
12 pull ups

Back squat

5x3-5@heavy

Use 20 min to find heavy clean double.
Power/squat sen mukaan miten jalat voi.

"fligth simulator"

Unbroken DU`s

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

3 Rounds for Time:
15 Calorie Row or Ski or 12 Bike
15 Power Snatch (35/25kg)

Rest 5:00

3 RFT:
15 OHS (35/25kg)
15 Calorie Row or Ski or 12 Bike

• 20:00 Cap (total)