5 RFT
20 kb Clean and jerk
20 burpee box jump

Front squat 1x90% + 5x5x75%

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4

Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

"The D-ball Chief"

5x 3min AMRAP

3 D-ball cleans
6 Push-ups
9 Air squats

D-ball= bag filled with bottles / books etc...

4 sarjaa leukoja
4 sarjaa hauista

CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
- Goal: VERY uncomfortable pace with a challenging weight. Last tested on 12/12.

EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

"Modified Carse"

21-18-15-12-9-6-3 reps for time:

DB Squat Cleans 20/15kg
Double-unders
DB Deadlifts 20/15kg
Box Jumps / Chair or sofa step-ups / Jump squats

Begin each round with 10 Shoulder taps (2=1).

Vaihtele painoa kädestä toiseen kuten haluat, mutta jaa toistot 50/50.

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

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing