LÄMMÖT kesto yht. n.15min
2 rounds:

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

LÄMMÖT kesto yht. n.15min
2 rounds:

---

WARM UP 2 rounds

---

Tempaus

---

Työntö

---

Kyykkyjä ja vetoja

A,
Power Snatch 1-ME (max effort)

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

15 mins to find a 1RM
--then--
1x max reps at 70% 1RM

B,
3 rounds for time of:
25 Bike Erg Calories
20 Dumbbell Snatches@32/22,5kg
15 Toes-to-bars

Goal- Sub 15 min

C,
For quality:
5-4-3-2-1 reps of:
Rope Climb
Rest 2 mins

Rest 1-2 mins between sets.

Plate Figure 8s 2 x 10 each direction. Rest 60s.
- Try to minimize all movement except the arm. This is great mobility work for the shoulder
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 x 5

AMRAP 12:
2 Push Press
8 Front Rack Box Step-up
4 Push Press
8 Front Rack..
6 Push Press
8 Front Rack..
...

Barbell: 34 / 25kg
Box: 50cm

KESTÄVYYS

A
3 x 50s/20s
Porraskävely
Mittarimato
Askelkyykkykävely

B
3 x 40s/15s
Burbee
Air Squat
Hspu
Vuorikiipeilijä

C
3 x 30s/10s
Seinäistunta
Kylkinosto oik.
Kylkinosto vas.
Hoki hypyt