• 2min.: Row/Bike/Run

• 60s. Spider lunge + twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 1min.: Row/Bike/Run

• 2x
  6-8 Back squat
  6-8 Good morning
  6-8 Reverse lunge

• Mobility...

• Work on Back squat

1.) Muscle snatch +drop snatch +ohs 4×3+3+3
2.) Hang snatch @below knee 5-6×3
3.) Clean 5-6×2
4.) Front squat 8×3
5.) Pull ups 1-10×5
6.) Dumbell pullover 3×20

For time:
21 Db squat
4 Wallwalk

18 Db squat
3 wallwalk

15 Db squat
2 Wallwalk

12 Db squat
1 wallwalk

Front squat practice
3×7

Tempo Front Squat, 5 sec Down

5 x 3, good form. then loads.

3 Rnds

1:30 Echo Bike
12 Box Step Ups
10 Cossak Squat
:30 Side plank, each
:30 Frog Pose

LÄMMITTELY
2 kierrosta, 1:00/liike
• Lonkankoukistaja käsien taakse viennillä
• Rintakehän avaus ja pyöristys
• Mittarimato
• Toiminnallinen askelkyykky
• Lapsen lepoasento - taaksetaivutus
• Ylivienti

TREENI
Työntävät liikkeet, kullakin pisteellä tehdään emom 4.

1.piste
8-10 Vauhtipunnerrus

2.piste
1-3 Turkkilainen ylösnousu/puoli

3.piste
6-8 Ojentajapunnerrus

CIRCUIT
3 kierrosta, 45s./15s.
1. Kehonpainokyykky
2. Lankkupito
3. Uimari

Conditioning :
30:00 steady work with a partner:

1200m Bike or 600m Row
60m Sandbag Carry@50/35kg
300m Backwards Run
60s Handstand Hold (wall, partner or freestanding)

Split with your partner as you wish
GOAL: 3+rounds

7:00 Basic Endurance CrossFit
8:00 Core
9:00 Bench Press Technique + Accessory
12:00 Core
16:00 Basic Endurance CrossFit
17:00 Snatch, Technique
18:00 ButterFly Pull Ups + Accessory
19:00 Basic Endurance CrossFit

1.) Tall snatch 5×3
2.) Snatch +tempo low hang snatch 3.sec to Exp
5× 1+1
3.) Front to jerk 5×1
4.) Jerk 5×1
5.) 3×10 strict press
6.) 3×10 db lateral rise