Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.

For time

• 14/18-calorie row
• 30-foot sandbag carry (♀ 100 lb, ♂ 150 lb)

10 min AMRAP:
• 2 Hang Squat Cleans 65/45#
• 2 Pull-ups
• 4 Hang Squat Cleans 65/45#
• 4 Pull-ups
• 6 Hang Squat Cleans 65/45#
• 6 Pull-ups
… continue pattern until time. Goal: round of 14.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2x3 deadlift
1x2 deadlift
1x1 deadlift

Takakyykky 4 x 40s.
Lepo 40s.

LÄMMITTELY
2 kierrosta - 1min/liike
1. Soutu
2. Dead bug vk
3. Mittarimato + akk
4. Lonkan koukistus + loitonnus pieni vk oik.
5. Lonkan koukistus + loitonnus pieni vk vas.
6. Lisko oik.
7. Lisko vas.

VOIMA
Pääliikkeet
4 x 40s./40s.
1a. Takakyykky
1b. Rengassoutu

Apuliikkeet
2-3 kierrosta, supersettinä x20 toistoa
1. Selän ojennus
2. Lantionnosto vk avaus
3. Lapavedot

6 Rounds

• 2 min erg @80%
• 500m running

Amramp 30 min
10 Cal
30 Abmat
20 KB Swing
10 DB Snatch (change hand after each round)
6 Push up
4 Pull up