On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight

Raakatyöntö + sax

4-6x2+1@60-70%

Find 3RM hang squat snatch for the day.

"The pre workout workout"
"The warm up to the warm up"

As fast as you can. 1:1 work to rest.
400m run (.25 miles)
300m run (.18)
200m run (.12)
100m run (.07)

Record elapsed time when 100m is complete.

Rive + työntö
(rinnallaveto, pukeilta, maasta riipusta sen teknisen osaalueen mukaan joka on hankalin)

7-9x1+1@65-85%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/*Rx
1600m run
100 squats
*100 double unders/300 singles

gym goat(7)

3x8 back extension
5x3 bent over row

Finisher
2 min chest opener
1 min hip distraction per
60 dbl crunch

Snatch: 1RM

Tempausvala vitosmaksimi tälle päivälle.

Etukyykky kolmosia, nousu 80-87%

Välissä boksille 3 hyppyä

Valakyykky, kumit+kahvakuulat

5x5