300m row

Movement Prep

2 or 3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

AMRAP 40

400m Run
30 Push-Ups
30 Sit-Ups
400m Run
30 Air Squats
30 Pull-Ups

*°90
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

2-3x3@barbell, 2x3x@50%, 2x2@60%,
2@70%,
2@75%,
2x1@80%,
1@80%,
1@85%,
1@90%,
1@95%,
1@100%,
1@102%, rest btw sets 2min

OTM30
1. Kipping pull-up
2. Box pistol squat
3. Handstand practice on wall
4. Scale on balance board
5. Headstand challenge
6. Rest

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 rounds for quality:

40 cal row
40 DU
40 air squats
40 DU
40 cal row
- rest 3min between rounds

4rnds for

10 air squat
10 push up
10 deadlifts
5 push jerks (same wight as for deadlift)
8+8 SA DB row

Part A).
Skill Primer
Dip Muscle Snatch, Tall Snatch from Toes & BTN Snatch Grip Strict Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Snatch
(8 sets x 2 / 60%-75%)