KBS
SITUP
WALLBALL

Choose rep scheme & stick to it for 7rnds

Mobility

5x3 back squat E2M

5 SETS
8 reps shoulder press
8 reps single leg deadlift

Rest 1min

Temppuaaltoja 90s välein, hang power snatch:

• 3 x 40kg
• 2 x 45kg
• 1 x 50kg
• 3 x 45kg
• 2 x 50kg
• 1 x 55kg
• 3 x 50kg
• 2 x 55kg
• 1 x 60kg

Sit kapasiteetti-intervalli. 5 kiekkaa, 2 min on/2min off:

• 9 bob
• 6 ohs @ 40kg
• max reps power snatch @ 40kg

Tibia Raise: 2 x 20. Rest 60s.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

Hyvää Joulua!

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

Wups
Availut + fyssariliikkeet

E4 x 5
2 x Deadlift (90-95%)

Clean tekniikkaa
Ylikuormaisia vetoja maasta ja hangista

30/5 x 9, Core
1) Hollow hold
2) Chinese plank
3 Rest