FOR TIME OF:
40-30-20
AB MAT SIT-UPS
ALT KB SNATCH 24/16 16/12
THEN
20-30-40
BURPEES OVER THE BAR
THRUSTER 60/40 40/25

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Every 3min.:
400 Meter Run
12 Toes to Bar

• Hitain kierros on tuloksesi.

4 kertaa, 100+% snatch maks.

3 Snatch pulls, 2s stop polven alla

WOD
16 min AMRAP
10/8 cal bike
15 goblet squats 53/35
20 AKBS 53/35

3 rounds
1:00 jump rope
10 walking lunges
:30 Sampson stretch right side
:30 Sampson stretch left side

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg)

• aiming to add weight 2-3 times throughout

FT:
4 SB cleans 150 lbs
2 parallet HSPU
4 SB cleans
4 parallet HSPU
4 SB cleans
6 parallet HSPU
4 SB cleans
8 parallet HSPU
4 SB cleans
10 parallet HSPU

2min. Row/Bike/Run

2 rds:
5-8 Ring row
5-8 Push up
8-10 Air squat

1min. Row/Bike/Run

• Mobility...

• Work on: Shoulder press

Voimatempaus

5 x 2 x 40-50% (Te)

Voimarive + raakarive + Raty

6 x (1+1+1) x 45-65% (Ty)

Rive + työntö samaan vauhtiin + työntö alas tiputuksesta

6 x (1+1+1) x 65 - 75% (Ty)

Vatsaralli 20 minuuttia. Työtä 40 sek. lepo/vaihto 20 sek.

Deadbud
Varpaat kahvakuulaan
Russian Twist
Suorinjaloin maastaveto, tanko + painoja
Lankku

Running o'clock
AMRAP 10
Bar Muscle Ups
AMRAP 10
Handstand Push Ups
AMRAP 10
Power Clean 80/60kg