Lepopäivä.

Every 7 minutes for 42 minutes (6 sets):

800 m run or 900/700 m row
movement pair X

1st 25 KB swings + 10 T2B
2nd 20 KB swing snatches + 10 push ups
3rd 15 goblet squats + 30 s handstand hold

Rotate stations for total 6 sets.

Deadlift 4x8 reps

4x8, tempo

20 min AMRAP
7 hang power cleans 105/75
15 air squats
400m run

*Sub 25/20 cal bike for run

400m run or 500m row

Then 3 rounds
5 inchworms
5 muscle cleans
5 paused front squats
0:30 plank

Clean complex
EMOM x 10
1 squat clean
1 hang squat clean

*increase weight for quality

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30-45min easy walk or rest day

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoitteena on pitää päivän harjoitukset ja toiminnot kevyenä, jotta palautumista tapahtuu.

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10 push up
10-sec plank
10 squad
10 jumping squads
Resto 20 seconds between exercise.
3 Set/rounds

EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs 50/35
3rd: 5 power snatches 95/65
4th: 12/10 cal row or 10/8 bike

3 rounds
10 cal bike or row
10 pvc pipe pass throughs
10 OH squat with PVC

Snatch warm up with empty barbell
3 snatch grip deadlift
3 snatch pulls
3 hang snatch
3 power snatch
X2

Snatch
E2MOM x 5
1 hang Power snatch
1 power snatch

*increase weight for quality