20min alkavalla minuutilla

1. 3 raaka rinnalleveto, raskaahko paino
2. 10-12cal soutu

6 settiä alkavalla 2 min. lisää painoa tekniikan salliessa

• 3 rinnallevetoa riipusta
• 3 raakatyöntö

8min
15m askelkyykkykävely käsipainon kanssa
10-15 pystypunnerrus käsipainolla

5 x alkavalla 3 minuutilla

30 kahvakuulaswingi silmien tasolle
20 vatsakierto painolevyn kanssa
10 etunojapunnerrus (korokkeilta)

Kaikki liikkeet putkeen hyvällä tekniikalla ja lepoa pitäisi jäädä mukavasti 30-60s

5 x alkavalla 3 minuutilla

15 seinäpallo
30s laite, täysiä

Deadlift 4x3 @80-87,5%

Work up to heavy 1RM Power Clean
+
10x1 @80% of 1RM (10 fast singles)

Row 12x500m with 30sec rest.

These are not all out! RPE 3 to 4. Try to hit all sets with same pace.

EMOM 16

Min 1: Double DB thrusters 6 reps
Min 2: t2b 12-14 reps // L2: 3/2 Bar MU
Min 3: Row 14/12 cals
Min 4: rest

40 min AMRAP for thought

300 m row
15 abmat situps
10 power snatch no hook grip (40 %)
5 PEP
30 burpees
15 wallballs
10 pushpress (same weight as in snatch)
5 strict extra slow toes to bar
2 min rest

ROW: focus on working with legs, relaxed arms
ABMAT SIT UPS: focus on rounded back
POWER SNATCH: without hook grip (20/15kg), focus on timing of the pull from the hip, and straight bar path close to the body
PEP: focus on super tight core, and hollow position
BURPEES: relax and just do
WALLBALL: focus on speed of the squat and using the legs, arms as relaxed as possible.
PUSH PRESS: focus on straight bar bath and recovery of the barbell on the shoulders, elbows high
TOES TO BAR: straight legs, tight core, full stop at the bottom