Buy in 400m run
10 Box step over with plate
15 Shoulder tap
20 Box jump
25 Wall ball
30 Burpee over DB
35 Pull up
40 KB swing
45 Sit up
50 Air squat
Cash out 400m run

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

High pulls

Squat Clean & Split Jerk x1 EMOM

WARM UP
3 rounds
30 jumping jacks
30 mountain climbers
20 crab reach
20 squat rotations

WORKOUT
Pump Emom35min

1. 20 glute bridges ( change one legged to two legged)
2. 30 sec plank (change between plank variations)
3. 15 bicep curls ( change grips)
4. 10-15 Delt flys ( change front to side to rear delt flys)
5. 10 push ups ( change hand position)

COOL DOWN
5-10min calm breathing lying on back. Stretch foam roll and relax.

4 min EMOM 5 x thruster 30 kg,40 kg,50 kg,55 kg,60 kg,65 kg

FOR TIME OF:
40-30-20
AB MAT SIT-UPS
ALT KB SNATCH 24/16 16/12
THEN
20-30-40
BURPEES OVER THE BAR
THRUSTER 60/40 40/25

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Every 3min.:
400 Meter Run
12 Toes to Bar

• Hitain kierros on tuloksesi.

4 kertaa, 100+% snatch maks.

3 Snatch pulls, 2s stop polven alla