5RFT

20 alt DB snatch 22.5kg
15 sg DB back squats 22.5kg
5m HSW

Emom x 10

10 strict ring dips

Rinnallevedon ja sitä tukevien liikkeiden harjoittelua

12-9-6, 5 rounds
Deadlift
Hang clean
Push jerk

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(26)
WRK 10:00 REST 3:00 x2
10 sumo dead high pull
10 hand release push ups
30 jump rope/hvy rope/double unders

Finisher
60 rtw
1:00 hamstring stretch

1 squat clean
1 push jerk
1 power clean
1 split jerk

A. Sadiv set 12min
- 1DB Floor Bench 4-6resp

B. AMRAMP 16min
- pariton min. Slam 10-12resp
- parillinen min. 20sek. Jumping Jack + OH Lounge 6-8 resp

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

40min emom:
1) 3-5 bar mu
2) 2-3 D-ball ground to shoulder
3) 2-3 rope climb
4) rest

Every minute on the minute
Add one to previous round
1 - 2 - 3 - 4 ...