A,
Tempo Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs pull to the hip pocket and GO!

B,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
20/15 Push-ups

C,
3 rounds for quality of:
10 Prone Snow Angels
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

10 rounds of
250 row
10 wall balls

LÄMMITTELY

Liikkuen, 1 kierros
• Laukka edes takaisin
• Ristiaskel vartalon kierrolla edes takaisin
• Lonkan avaukset etukautta
• Lonkan avaukset takakautta
• Kävelle takaketjun venytys
• Kävellen lonkankoukistajan venytys + käsien kurotus kattoon
• Karhukävely

Paikallaan, 60s/liike
• Sivuaskellus kuminauha nilkkojen ympärillä
• Lonkan loitonnus kuminauha nilkkojen ympärillä
• Lonkan ojennus kuminauha nilkkojen ympärillä
• Lonkan koukistus kuminauha jalkapöydän ympärillä
• Yhdellä jalalla seisten - lonkan aukikierto

VOIMA
Takakyykky 4 x 15

CIRCUIT
3 x 50s/20s,
lepo kierrosten välissä 1min
1. Soutu
2. Askelkyykky kävely
3. Core - kumppari kääntö

4 rounds for time of

18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 75 lb ♂ 115 lb

A) NOTES
- Strength: Our superset today is a banded push/pull combo that is going to knock your socks off, with some core work thrown in to round it off.
- Metcon: Nice combo of Single Arm Thrusters and Strict Pull-ups, the Strict Pull-ups will be a challenge for sure, but also an opportunity to lower the heart rate a bit between sets of Thrusters.
- Equipment: Medium lunge, Medium band, pull-up bar.

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
3 Plank Waves each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
Then: 30 Jumping Jacks, 30s High Knees

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Single Arm Thrusters each
15-12-9
Strict Pull-ups / Table Rows

• Goal: Push the pace on the Thrusters and recover on the Pull-ups.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) CURTSY LUNGE
4 x 8-10 each; 3 seconds lowering each rep; Rest 60s.
C2) HIP AEROPLANE
4 x 10/side; Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) FOR TIME
21-15-9
Pike Push-Up (or push-up variation that is somewhat challenging)
15-12-9
Strict Pull-ups / Table Rows

E) WORLD'S GREATEST STRETCH
As above

5x3 back squat E2M

DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 SETS
8 reps shoulder press
8 reps single leg deadlift

Rest 1min

No grinding. Keep 1-2 reps in reserve and stop before you loose speed.

A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
- Equipment: Medium weight

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) TABATA
Superman Hold x 1
Mountain Climbers x 1
RKC Plank x 1
Jump Squats x 1
Repeat this sequence x 4

• So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

D) 4 ROUNDS FOR TIME
400 Meter Run
20 Hollow Rocks
5 KB Windmills each
– Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

– Alternatives for Run:
400 Meter Row
100 Double Unders or High Knees
90 KB March total

TIME CAP = 14:00 Minutes

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) TABATA
As above

D) 4 ROUNDS FOR TIME
400 Meter Run / Or option from above
20 Hollow Rocks
:20 Side Plank from Straight Arm

E) LIZARD POSE
As above