🎉☂️🌸🎀🍬🎉

“PANIC BREATHING”
For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)
5 Burpee penalty for each drop of kettlebells
Tc: 18’

Afterparty
3x
14 KB Dead Bug
7 KB Sit-Up
1 min Forward Plank
Rest: 1 min

Bench Press

8-8-8-8-8

After each set 5+5 Dumbell Row

Go Every 4:00

On the Minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 - 2 : Row
Minute 3: Box Jumps
Minute 4 : DB Farmers Carry 22,5/15kg
Minute 5 : Rest

• Goal on these EMOMs is to hold consistent numbers across all round.

A,
Tempo Snatch 3-3-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs pull to the hip pocket and GO!

B,
For time:
32 Dumbbell Alternating Lunges, 22,5/15kg
32/28 Row Calories
24 Dumbbell Alternating Lunges,
24/21 Row Calories
16 Dumbbell Alternating Lunges,
16/14 Row Calories

Dumbbell Alternating Lunges- hold dumbbells at the waist

Goal
Sub 11 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
10 Scap Push-ups
10 Plate External Rotations, pick load

4x Complex of snatch+Hang snatch+high hang snatch+snatch balance

4x Complex of snatch balance+muscle snatch+2 hang snatch

Notes: voit pyörittää viikoittain vähän erillaisia comboja riippuen siitä mikä tuntuu itselle tarpeellisimmalta.

Mobility & Stretching

4 times of

2 min of
15 ghd sit ups
5 burpee box jump over
ME C&J
@35/25
rest 1 min

Shoulder press 4x8 (increasing weight)
Push Jerk 5x5 (increasing weight)

Lay down on a foam roll on the toracic-lumbar spine height and use an empty olympic bar to stretch the chest muscles and rib cage. Small movement up and down on the roll. Use it for 5 mins.
Lacrosse ball or Gemini work on the scapulas borders using shoulder flexion and back on anatomical position. 2 minutes each side.
Deep squat position, separate your knees with your elbows. 5 sets of 1 minute.
Rubber band around the hips. 3 sets of 2 minutes on each side.