EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Team of 2
Amrap 30min
20 hspu
4 rope climp
60 du
30 box jump overs

You go I go
Have fun✌🏼

EMOM 9
1. 8/8 Kb snatch @24/16kg
2. 12 box jump@60/50cm
3. 30 sec front plank

REST 3 mins

EMOM 9
1. 8/8 Kb front squat @24/16kg
2. 12 push up
3. 30 sec reverse plank

REST 3 mins

EMOM 9
1. 8/8 KB one arm pendlay row
2. 12 target burpee
3. 30 sec L-hang

WARM UP kesto yht. n.20min
2 rounds:

3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

2x 3x ELBOW PLANK KNEE TO ELBOW &
3x LATERAL HIP TAPS

5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE
--

3x3 REVERSE SN PULL
3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
3x M S SN Blw Chst + M S HIP SN + M S SN
3x HIP SN + SN Abv Kn + SN Blw Kn + SN

---

weightlifting technique week

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy set and complete a total of 5 sets within 10% of one another.

B,
0:00-10:00

Jackie
For time:
Row, 1000 m
50 Thrusters@20/15kg
30 Pull-ups

10:00-20:00

For time:
Row, 750 m
35 Thrusters@43/30kg
20 Strict Pull-ups

20:00-30:00

For time:
Row, 500 m
20 Thrusters@61/43kg
10 Bar Muscle-ups

C,
For quality:
Double Kettlebell Front Rack Carry, 24/16kg, 400 m
Sled Drag, 40/30kg, 400 m

Goal: Just get it done

E2,5mom
250m row
8 t2b
Snatch*
1-3: 5
4-6: 3
7-10: 1

Amrap 20’
In teams of 2
1 double KB Clean
2 double KB Push Press
3 double KB Front Squat
partner A completes a full round then switch

Afterparty
4x20 KB Pull Through
Rest: 30 s

if bored, MOBILITY MOBILITY MOBILITY

3-4rounds:
8 snowangel
8+8 DB row
8+8 Db press

20min Snatch / Bench EMOM

Even: 3 TNG Full snatches
Odd: 5 Bench press
*Select your own weight