Hieronta/venyttely.

Huomenna alkaa kova ajelu.

AMRAP 9'
10 Weighted sit up @20/15kg plate
10 BB curl
30" Wall sit

AMRAP 9'
9 Push Up
9 DB strict press @2x22,5/15kg
30" plank

AMRAP 9'
8 Stict PU
8 Floor Press @60/40kg
30" Gun hold

AMRAP 9'
6 Ring Dip
6 KB Frt Squat @2x24/16kg
30" Hollow hold

• 1' rest after each sets-

RX +: with 9kg vest! ;)

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

50-65% kolmosia
70%- kakkosia

E3M for 12min
Back squat x5@moderate-heavy weight ca 77,5% Submax last set
+
E2M for 24min
1: single leg hip thrust x10+10sec finishing isometric hold/each leg
2: alternating Kb kosack squats x12-16
3: Weighted situps x15-20(db on chest)
4: 60sec SA plank hold (switch arm as you see fit)

3 rounds
5 t2b
10 DL 100/80
5 ctb
10 DL 100/80
5 hspu

A/ Max C&J - TC: 8'
Max Snacth TC: 8'

B/ G.F.I. (Grace-Fran-Isabelle)

30 C&J @60/40kg
2 mins rest, then,
21-15-9
Thruster @40/30kg
PU
2 mins rest, then,
30 Snatch @60/40kg

TC: 20'

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips

For time
15 12 9 6 3
Alternating Dumbell hang clean and jerk 22,5 kg
Burpees over the dumbell

A.
60s. Row / Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row / Bike

2 rds:
6 DB Power clean
6 DB Front squat
6 Burpee

Mobility...
- Lunge complex
- Thoracic
- Shoulders

2 rds:
4-6 Snatch Pull
4-6 Muscle snatch
4-6 Snatch balance