Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(20)
30-20-10
10m shuttle sprints
ground to overhead 35/25-challenge-45/35
windshield wipers

Opt(12)
800m walk/run
4x2 hang muscle snatch-form
work up to hvy bench or strict press
5x5 hollow rocks

Finisher
50 rtw
1:00 hamstring stretch

15-12-9-7

Thruster 25/35kg
T2B

Tc 8min

Perform 1-2 tabatha, all 8 rounds, 20sec/10sec rest.
Plank hold
Back extension

12 Min amrap

M:50kg W:35kg

• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Shoulder to overhead
• 4 Bar facing burpees

SCORES TO BEAT
Beginner athlete: 4 rounds and 8reps
Average athlete: 6 rounds and 12reps
Advanced athlete: 8 rounds and 16reps
Elite athlete: 10 rounds and 20reps
Regional athlete: 11 rounds and 16reps

1) RMU
2) HSW
3) Bike Erg

Joka alkava 3 min x 4

12 toes to bar
12 DB snatch

Vaihtoehto A.

Ring MU

-3 x 3 kippi
-3 x 3 turnover on the floor

E1,5MOM x 7

1-2 ring MU

-3 x 5 jarrutusdippi + 10 sek pito

Vaihtoehto B.

3 x 3 - 5 strict ring pull up
3x 3-5 negative ring dip

E1,5MOM x 7
10 sek ring row hold, 10 sek ring dip hold bottom, 10 sek ring dip hold top

3 x 5 jarrutusdippi

-Soututekniikka
-Thrustertekniikka

12min EMOM

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups