Hypyt 5x3

Maastaveto amrap x 85% (toistomaksimi)
-lämpät kolmosina

Suorinjaloin maastaveto 2x15

Vatsarutistukset 2x20

Reverse Hyper 2x20

3 round di Cindy
21 kettlebell push press 24 kg
21 kettlebell overhead lunges 24 kg
21 kettlebell double clean 20 kg+20 kg
2 round di Cindy
15 kettlebell push press
15 kettlebell overhead lunges
15 kettlebell double clean
1 round di Cindy
9 kettlebell push press
9 kettlebell overhead lunges
9 kettlebell double clean

Optional Accessory
CONDITIONING

50 Burpee Pull-Up for time

RPE 4

WARM-UP

3 rounds:
20sec Jumping Jacks
20sec Up&Down
20sec Air Squat Cross Kicks
20sec Plank Hold

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GYMNASTIC STRENGTH (2/2)

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

2) 10-30 Wall Facing Shoulder Taps video

3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

RPE 4 to 4+

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CONDITIONING

12min AMRAP:

1-2-3-4… as long as you can go

Air Squat x2 (2-4-6-8…)
Sit-Up
Up&Down

Overall RPE 4

For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

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COOL DOWN

Perfect Stretch video

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR/CORE(8)
20 Turkish get ups

WRK(16)
WRK 1:00 REST 1:00 x8
8 burpees
6 s/a dumbell hang clean and jerk

Opt(12)
100 double unders or 200 singles

Finisher
100 crunches
1:00 min ham stretch

Run for about 17 km.

10rnds, E3MOM, 300m row + 3 power snatch

5* power clean + 1pc + jerk

X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Box Squat: 6 x 4 @60% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 6 work sets that look pristine and where weights are moving fast. Make sure NOT to sit back TOO far on the box.