2 rds:
60s. Row / Ab
5 Walk out + Push up
6-8 Lunge + stretch
6-8 Ring row
6-8 Burpee + Box steps / jump

Mobility...

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch + Hang Squat Snatch
85-90% 2RM
Le percentuali sono riferite 2RM di Squat Snatch trovato nel day 1

Chin-up + Negative: 5 x 4 (5s). Rest 2mins
- 5 Second LOWERING every rep
- Option: Add weight, bodyweight or partner Assisted Pull-ups + solo negative if possible

Kipping pull up technique (10 mins)

EMOM 12mins
Minute 1: 15 Hang Power Cleans @52.5/35kg
Minute 2: 15 Kipping Pull-ups
Minute 3: 15 Wall balls @9/6kg
Minute 4: 15/12 Calorie Row

Rx+: C2B Pull-ups

10 rounds Every 3.30min

6-10 C2b/pull ups
6 burpee box (jump)over 24/20’
4 squat clean @70%

Every 2 min 10 rounds

1 Clean

Tempaus 1x2x70%, 1x2x75%, 3x1x80%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%

Tempaus veto 3x2x90%

Etukyykky 1x2x75%, 1x80%, 1x85%

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(15)
Amrap 15
5 kb swings 35/20-challenge-53/35
10 sit ups-challenge-ghdsu
20 jump rope-challenge-double unders

Opt(12)
Iso
3x8
alt sh press
alt hammer curl
rev fly
v-ups
-4x1 clean and jerk
-3x100m farmer's carry
-800m run

Finisher
100 bicycles
1:00 min hamstring stretch

5min easy Row/airbike/Bike nose breathing only
2 rounds:
30-60sec Active/Passive Hang
10 Air Squat

Tasapaino & alaraajojen liikkuvuus