Banded Hip Flexors Stretch 1:00 / Side
Up Dog 1:00
Frog 1:00
Bottom Squat Hold 1:00
Barbell Forearm Smash 1:00 / Side

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SNATCH + OHS
3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

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CLEAN PULL full foot + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

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CLEAN + SPLIT JERK
6[1+1]@76-81% pal 2min

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KEHONHUOLTOA LOPPUAIKA

For time

• 21 burpees
• 50-foot handstand walk
• 18 burpees
• 50-foot handstand walk
• 15 burpees
• 50-foot handstand walk
• 12 burpees
• 50-foot handstand walk
• 9 burpees
• 50-foot handstand walk
• 6 burpees
• 50-foot handstand walk
• 3 burpees

EMOM 35min

• Heilurikäännös x 15
• Thruster x 14 1 tai 2 kuulaa
• Heilurikyykky x 13
• Russian sit up x 12
• Huili

10 Rounds for reps (30 min)

• 1 min ERG all out
• 1 min burpees all out
• 1 min break

Each Cal and burpee counts as a rep

1) Row
2) Cindy (full 2min)
3) Bike
4) Macho Man, I go, you go
5) Ski / Run
6) Power Snatch, I go you go

Front Squat

5 rounds of
10 back squats
10 alt. lunges