Årets sista wod!

A: every90sec for 15min
Hang Power clean x3 @moderate weight

B: For time
60 plate toe touch
30 burpees
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 STOH 50/35kg
60 plate toe touch
30 Kb swing 24/16kg
60 plate toe touch
30 burpees
60 plate toe touch

Warm up:
A.
Row/Air bike: 90s.
5 Walk out + 1-3 Push up
5+5 Up & down dog
5+5 Spider lunge + twist

Row/Ab: 45s.

2 rds:
5-8 DL
5-8 Hang Muscle clean
5-8 FS
5-8 Press

4x
3-position Power clean

Mobility (between rds)
- Lunge complex
- Front rack
- Couch stretch
- Pigeon stretch
- Shoulder pump

4 rounds
10 side squats alternating
10 wall balls 9kg/6kg
10 boxovers 60cm/50cm

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic Ab-Work video

1-2 rounds, go by feel

RPE 3 to 4

Over head squat, Build up to heavy 3rep of today
+
10min amrap
10 alternating weight plate over head lunges
10 push ups

For time:

10 Squat Snatch 60/42,5kg
10 Squat Snatch 70/50kg
10 Squat Snatch 80/55kg

EMOM 12

minute 1-3 : 4 muscle snatch 30%
minute 4-6 : 4 Power snatch 50%
minute 7-9 : 4 Hang Squat Snatch 60%
minute 10-12 : 4 Squat Snatch 70%

Rusin Triset x 3 Rounds x 10 each. No rest.

Lämmittely:
10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

10 kierrosta, 1:30 välein.

Rinnalleveto + työntö, suoraan käännöstä (samaanvauhtiin)

10x(1+1)@50->

10 kierrosta, 1:30 välein.

Raakatempaus + tempaus

10x(1+1)@50->

Etukyykky, 3 sec. vauhdilla alas

4x4x60-70%

Punkkua ja Kinkkua!