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

10 rounds for consistency:
30 s of wall balls 9/6 kg
30 s of double unders
30 s of box jumps 24/20”
90 s rest

• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge + stretch
• 45s. Row - One leg V sit up

• 45s. Row - Active shoulders (Handstand)

• Mobility...

• Work on Deadlift

A,
1x [ 1 Power Snatch + 1 Overhead Squat ], pick load

Every 1:30 for 15 mins.

Work to find a max weight for the day.

B,
4 rounds for time of:
21/17 Ski Erg Calories
15 Push Press @52/35kg
72 Double Unders

Goal: Sub 15 min

C,
5 rounds for quality of:
7 Strict Toes-to-rings
14 Russian Twists
Banded Plank Hold, 21 secs