Snatch Balance
Build to a Heavy Single

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
high knees
side lunge
heel walks
toe walks

Metcon/*Rx(25)
amrap 16
1600m run or 2000m row(for time)
then
10 step ups/*box jumps 24/20
10 sit ups/*ghdsu
in time remaining

gym goat/cc movements(10)

Finisher
100 bicycles
30 w-raise
30 band pull aparts
2 min IT stretch

Leppeee!

Työntö niskasta + työntö

7x1+2@70-80%

Raakatempaus polvelta + lattiasta

8x1+1@70 ->

Kuminauha hypyt (tanko+kumit)

7x3, täysillä

Leppeee

Partnerwod
30min amrap:
25 mountain climbers
20 kb swing
15 Wall balls
10 reverse lunges with dumbells
5 ttb
Alternate exercise

A:
In 3min run 600m
2min rest
3min amrap
3 pull ups
6 Push ups
9 squats
In 3min run 600m
2min rest
3min amrap
3 pull ups
6 Push ups
9 squats
2min rest
600m run for time

• Lepää jumppasen jäläkeen 15minuuttia ja sitten lets kyykkä.

Back squat
5x10-12@65-75%
btw sets 3 high box jumps, rest as needed

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.

Row 6 x 250 m intervals
Rest 1 min between