• 2min.: Row/Bike/Run (easy)

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 1min. Row/Bike/Run (Moderate)

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 OHS

• Mobility...

• 1 rnd:
  15s. Row/Bike/Run (Hard)
  2 rds:
  4 Power snatch
  4 Burpee over bar

4 rounds for time:
800 m run or 50/40 cal ski
20 overhead squats (30/20 kg)
10 T2B

40 minutes timecap.

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• 15 L pull-ups
• 15 hip extensions

A,
Reverse 3 Position Clean and Jerk
1-1-1-1-1
- Daily max in 5 sets
- Reps go floor, hang, then high hang. Do the Jerk only after the rep from the high hang.

B,
For Time
30 Thruster @84/61kg
Goal: Sub 8 min

C,
Carry
As Far as Possible in 7 min
Double KB Farmers Carry @32kg/24kg

EMOM 15 (45""work/15""rest)
1- Tire Flip
2- Cal Row or Bike
3- Sled Push
4- Burpee over the KB
5- Double KB rus Swing @2x20/12kg

Yläkerran huoltoa..

• 2min.: Row/Bike/Run/Ski

• 1 rnd:
  5+5 Spider Lunges w/ twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike/Run/Ski

• 2 rds:
  6 Snatch grip deadlift
  6 Muscle snatch
  6 Snatch balance

• Mobility...

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45-60min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoitteena on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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50 cal row
40 box jumps
30 KB swings
20 Goblet squats
10 Burbees
20 Goblet squats
30 KB swings
40 bow jumps
50 cal row

3 rounds
30sec row or bike
10 stand to plank to stand
20 shoulder taps
5 push ups

Strength
Push press
E2MOM
10-8-6-4-2

*increase weight each round