[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

A,
Press 1-1-1-1-1, using heaviest weight per set
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set

B,
For time:
500 Echo Bike Calories

Goal: sub 35 mins

C,
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
10 Prone Snow Angels
12 Straight Arm Lat Pull Downs

Tekniikkaa

Raakarive+etukyykky pompulla+rive+työntö
1+2+1+1
15-35

Rive+rive lantiolta+työntö
1+1+1
35,40,45,50

Tempaus lantiolta +tempaus
15,25,30

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI

PÄIVÄN TEMPAUS TEKNIIKKAOSUUS n. 40min

Tee vapaavalintaiset lämmöt

---

Omaehtoiset verryttelyt / venyttelyt

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
5 Shoulder Press
5 Front Squats
7 WallBalls

AMRAP x 15: 5 hang cleans, 10 candlesticks, 12 cals on bike
-then-
5 mins of varying ab movements
-then-
AMRAP x 15: DB strict press, 30 plate step-ups, 12 cal bike

Start every 3min:
- 8 devils press
-standing bike calories

Calories:
M/F
10/7
13/9
16/11
19/13…..jne

For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

12min EMOM

Min 1: 3-5 Ring Muscle ups
Min 2: 6-12 Pistol squats
Min 3: 2-4 Skin the cats