FOR QUALITY

30min laatuun keskittyen:

6+6 kb bottom up press
10+10m kb front rack/oh walk
1min moderate pace row
20-30s sled push
1-2 bar muscle up/ 4 jumping bar muscle up

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Nyt ollut useampi kovempi metcon, niin otetaan väliin jotain rauhallisempaa, hyvään laatuun keskittyen. 😊

2 rounds, each round for time, of:
6 BMU
10 Power Cleans @60/42kg
10m Handstand Walk
4 BMU
8 Power Cleans
10m Handstand Walk
2 BMU
6 Power Cleans
10m Handstand Walk

• Rest 4 mins btw rounds

2 rounds, 5 mins per station, for max calories of:
- Ski Erg
- Row / Run
- Assault Bike

Rotate immediately to the next station every 5 mins, the clock does not stop or reset between stations.
Complete at zone 2 effort. Keep your heart rate btw 60-75% of your max heart rate.

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps

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BACK SQUAT

4x every 3 min

4 @80%+ of 1rm

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