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Metcon(quality)

30min for quality
1min Wall sit
10 Hamstring bridge walk
30sec Hollow hold
10 Blackburns
30sec Handstand hold

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WARM-UP:
3 rounds:
20sec wall sit
30sec puppy pose
10 hamstring bridge
5/5 quad stretch deadlift

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A: Back squat 3x5
B: benchpress 3x5
C: 10min amrap
Burpees

Lämmittely
3 kierrosta:
A1. Zombi press 2 x 6 - 8
A2. Sotss press 2 x 6 - 8

Pääliikkeet
Sarjat 3
Palautukset: 120 sek
B 1.Tempaus alle meno räkistä x 2 (vara 2 - 3)
B 2. Tempaus pukeilta, polven yl. x 2 (vara 1 - 2)
B3. Tempaus riipustusta polv. alap. + matala riippua + lattia 1 + 1 + 1 (vara 1 - 2)
C. Takakyykky kontrastivoima 1 + maks reps, joss 1 kuorma vara 2 - 3 ja 3 minuutin jälkeen maksimi toistot noin 20 - 30 % kevyemmällä kuormalla.

Esim. 140 kg ykkös nosto ja 110 kg maksimitoistot.

3 rounds:
10 Barbell row
10 DB bench press

3 rounds:
10 db shoulder press
10 kb swing

3x legless rope climp

5x complex of:
1 snatch
1 hang snatch
3 overhead squat

Mobility

100 cal rowing
100 cal assault bike
100 shuttleruns
100 burppes
100 knees to elbows
100 push ups
100 sit-ups
100 air squats
100 v-ups
100 kb-swing 32/24 kg

Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight

Row 500m
10 Push-ups
5 shoulder press 15kg db

Back to back Dumbell" Jackie" with partner (YOU GO, I GO)
1000m row
50 DB thruster @2x15/10kg
30 pull up

3 min REST

30 pull up
50 DB thruster
1000m row

Timecap: 30 mins