Deadlift

1 x 5 x 50%
1 x 3 x 60%
1 x 1 x 70%
1 x max reps x 75%

1:00 + 1:00 Calf Stretch On post
1:00 Front rack stretch
1:00 Child Pose
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Ankle Stretch

3 Sets :

3:00 Moderate
3:00 Easy
1:30 Fast
3:00 Easy
0:30 Sprint

Rest 4 min btw sets.

Total Calories

Every 2:00 x 5 sets :

9 Unbroken hang power snatch ( 50 - 60% )
21 Wallball 20/14p

4 rounds :

20s banded pull apart
10s rest

4 rounds :

20s wall sit
10s rest

4 rounds :

20s hollow hold
10s rest

5 rounds for time:
15 WB 9/6kg
15 V-ups

AMRAP 26

3 rounds:
6 box jumps @60/50
9 hollow rock
12 lunges @2x18/12kg

3 rounds:
6 deadlift @80/60kg
9 push ups
12 double db hang power cleans @2x18/12kg

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Pidempi Amrap jaettuna kahteen osaan. Ensin kolme kierrosta ekaa osaa, sitten kolme kierrosta tokaa, ja niin monta kiekkaa kun ehtii.

6 boxihyppyä
9 hollow rockia
12 askelkyykkyä paikallaan askelten eteen kahdella k.painolla

6 maastavetoa
9 punnerrusta
12 kahdella käsipainolla riipusta raakarive

5 rounds for time:
20 WB 9/6kg
10 Deadlifts 100/70kg

Front squat up to H5 then 8x5@85%

3 x 8 V.3/120s