5-4-3-2-1:
Clean & Jerk

*Touch & Go Reps
*Rest As Needed Between Sets

EMOM x5: 15 KBS
Overall RPE 3 to 4

5 Rounds for Time
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

Weighted lunges 4x16 reps

BACK SQUAT

6x3 @75%

Every 3min

Shoulder press 2x6, 1x7

Min 0-12 Box 04200 ”braketrough”

5 Rounds
7 pull up
9 wall ball 9/6 kg
11 burbee

Min 12-15 1RPM of complex

Clean+hang clean+jerk

Min 15-21 AMRAP

10cal echo bike
10m handstand walk
2 BMU

Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.

LÄMMITTELY
Amrap 10
10 Air squat
10 (5+5) Käsien liutus seinällä
10 (5+5) Lankussa kierrot
10 (5+5) Jalan ja käden vastustus
10 Lantionnosto

• Rannejumppa
• Ojentajan/rintaranka liikkuvuus

VOIMA
Etukyykky
4 x 8-12 toistoa
1-1,5 min lepo sarjojen välissä

METCON
Circuit
3 kierrosta, 40s./20s.
• Roikunta
• Boksille askellus
• Kumpparin kierto
• Räkkikyykky

For 40 minutes at consistent pace:
50/40 cal bike / ski / row
15 front squats 30/20 kg
15 KB swings 24/16 kg
10 pull ups
60 s rest

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow RDLs
5 Slow Deadlifts
5 Kang Squats
5 Back Squats
10 Alternating Elbow Raises
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

WOD
5RFT
12 Shoulder Press 95/65
20 Front Squats
200 Meter DB Farmer Carry 40/30