Lämmittelyinä DUta ja mobbausta

Sarjat laskevin toistomäärin 10 ➡️ 1

Lopuksi maastavetoja 3x10 raskaimmalla kulmasoutupainolla.

20 Min amrap

• 1 Min Erg
• 10 Alt Cleans (from ground) 1x24kg kb
• 10 Pushups

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)

Deck of cards-run through the entire deck.
If you do not have cards then 15-1 digression

hearts-kb swings
spades-burpees
diamonds-tuck jumps
clubs-sit ups

Finisher
15 side plank punch through per side
1:00 pigeon per

STRENGTH
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
- Goal: Build over 10 sets to a #5+ PR.
- Sets should look like 3-3-2-2-1-1-1...

CONDITIONING
"J-WOW"
For time:
30 Power Cleans (155, 105)
20 Burpee Box Jumps Overs (24, 20)
10 Front Squats (155, 105)
20 Burpee Box Jumps Overs
- Goal: Really tough (uncomfortable) pace with big sets on the Power Cleans and Unbroken on the Front Squats.
7:00 Time Cap

EXTRA CREDIT
Barbell Glute Bridges: 4 x 10. Rest 60s.
- heavier than last week.

COOLDOWN
Foam Roll Quads x 60s each side
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side

Gymnastics Conditioning

Choose one of the following:

A. 6 sets of 6 unbroken muscle-ups

B. 7 sets of 5 unbroken muscle-ups

C. 8 sets of 4 unbroken muscle-ups

D. 9 sets of 3 unbroken muscle-ups

Rest as needed between sets

+

Conditioning
For time:
Row 2,000m
42 Thrusters (40/30kg)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (40/30kg)
30 C2B Pull-ups
500m Row
18 Thrusters (40/30kg)
18 C2B Pull-ups

Päivän tulos

AMRAP10
5 Hspu / Pike push up
10 T2B
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Ring Dip
20 DU / 40 Single unders

– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

50-40-30-21-10

For time:

Down-ups with object (burpee ilman hyppyä)
Swings with object (KB/DB etc..)
Squats with object