Overhead squat with 3s. stop at the bottom 3x3

30 x 1min work / 1min rest (TC 60min)

Jackie

1000m row
50 Thruster 15kg
30 pull up

Then Karabell

15 rds
2 snatch 40kg
10 wall ball 14 lb

Then Amrap Cindy

5 pull up
10 push up
15 air squat

Result is rounds or reps of Cindy completed

Handstand holds

2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)
Rest 1 to 2 minutes between each round

10 rnds
1,2…10 bs @50kg
12 cal w-bike

6-6-5-5-5

Go every 2:30

Clean & Jerk

A) E2MOM X5-10

Set 1: 10 C&J @35kg
Set 2: 8 C&J @45kg
Set 3: 6 C&J @55kg
Set 4: 4 C&J @65kg
Set 5: 2 C&J @70kg
Set 6-10: 1 C&J Till Days Technical Heavy

B) Clean Pull

• 3x1 @110-120%

Strength

A) E3MOM X3

• 8/8 DB Bulgarian Split Squat
• 10 Banded Heavy KB Swing

B) E3MOM X3

• 5-10 Strict Wide Grip Pull Up
• 10-15 Ring Push Up

Metcon

4 Rounds For Time:

• 4 Heavy DB Snatch @27.5kg
• 6 bMU
• 8 Burpee BJO (high box)
• 12 cal Ski

rest 2min between rounds

*idea mennä lujaa aina rundi, sit saa 2min hengähtää

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK - lonkankoukistaja
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Lankussa jalan vienti ristiin alas - rangan ojennus
• Istuen lonkan loitonnus + eteentaivutus (vk polven ympäri)

VOIMA
Liikepari A
3 x 8 maastaveto
3 x 8 sivutaivutus kk

Liikepari B
3 x 6 yhden jalan jarruttava kyykky boksilta
3 x 6 vaakasoutu

50 minutes of

2 Rounds :
3 + 3 World Grates Stretch
3 + 3 Windmill
10 + 10 Scorpions
0:30 + 0:30 Triceps Stretch
Remaining time :
10 Incline Reverse Flyers
5 - 8 Jump to box or plates / rubber mats
10 Pull-Overs
0:20 Wall facing HS Hold
3-4 Min Cardio

4rnds

10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike

SPLIT JERK

4x2