Reverse Crunch 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm up
400m run or 500m row

3 rounds
10 air squats with 3 seconds pause at bottom
10 box step ups

Strength
Backsquat
Every 1:30 x 6
10 reps @ 50% 1RM

WOD
EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs
3rd: 10 alt DB snatch
4th: 12/10 cal row or 10/8 bike

"AMRAP 20'
8 Power Snatch @60/40kg
20 DU
20 WB@9/6kg
"

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

10min aikana tekninen raskas

20 seconds on, 20 seconds off
2 Round

Close-grip Pushup
Squat Reach
Plank with shoulder taps
Skater Hops
Sit-ups
Squats
Burpees
Standing Crunches

3 Supersets:
Max Reps Barbell Bench (60/40kg)
50m Sandback carry
Rest 2:00 between sets.

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

Ring MU skill

E2MOM 5 rounds
1-3 Ring MU
8-12 burpee

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
10 Strict Pull-ups / 3-5 strict Ring MU
15 Wall Balls 6/4kg to 4m height

B,
For quality:
Go Outside
60 mins of low intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.