A: Trap bar loaded jumps 6x3
B: Power clean 3x3-1x2-1x1
C: leg press Amrap @160kg
D: Leg extensions 3set
E: Leg curls 3x8
F: Adductor exercise machine 1x Amrap

Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

Tempaustekniikkaa 25kg saakka.
Rinnallevetotekniikkaa 40kg saakka.
Paljon mobilityä lämpäksi.

5 rounds of

AMRAP In 3 Minutes Of:
10 sg DB Overhead Walking Lunges L 22.5kg
10 sg DBOverhead Walking Lunges R
10 banded abmats Sit Ups
- Rest 2 Minutes

3 rounds:
6-10 chinups
8-12 dips

3 rounds:
10-15 chainsaw
15-20 push-ups

Accessory 3 rounds:
12-20 hammer curls
Handstand skills
Butterfly skills

Push jerk 3-3-3-3-3 reps

E1:30MOM x 5
strict parallet hspu 25% of max SHSPU
* 2x25kg plates + mat

Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db againts chest
10 walking lunges

Metcon
Emom 24
1) Rowing x 45sec
2) V-ups x 10-15 (max 30s)
3) Air Bike x 45s
4) Suitcase deadlifts x 8-10 reps each side @12-16/16-24kg

Accessory Work
3x 12+12 single arm db press
3x 8-12 hamstring curls on rower
rest as needed

Every minute

Power clean + 2 x power jerk

A1: SL calf raises 4x10
A2: Isometric Copenhagen Adductor exercise 4x15sec
B: 12min emom: 10x rkb swing