Bodausta ja tukevia liikkeitä.
Reenataan heikkouksia

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

Partner workout

For total rounds and reps:
AMRAP in 7 mins of: (YG,IG)
4 Rope Climbs
20/15 Machine Calories

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Handstand Push-ups
2 Squat Cleans, 80/55 kg

Rest 2 mins

AMRAP in 7 mins of: (YG,IG)
20 Alternating Dumbbell Snatches, 22.5/15 kg
15 Burpee Box Jump Overs, 60/50cm

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Chest-to-bar Pull-ups kipping
2 Wall Walks

4 rnds (A+B+A+B)
2 min rest btw sets

A)
15cal Bike
20 Strict press
15cal Bike
20 Bent over row
15cal Bike
20 Biceps curls
15cal Bike

B)
10cal Bike
20 Bulgarian split squat
10cal Bike
20 Skate squat
10cal Bike
20 Air squat
10cal Bike

Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

1) e1:45 x8, vaihdellen liikkeitä:
4-3-3-2 vauhtipunnerrus
6+6 yhdenjalan maastaveto

2) 10min, kierros kerrallaan kaverin kanssa:
5 maastaveto
5 punnerrus
10 vuorikiipeilijä

*maastavetopaino ~60%

Clean and jerk

Build to 2RM

– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

5 x 2 x 1+1+1 hip, abowe knee, below knee 40-45kg
Kevyt viikko

superset, 4x
20" hollow body rock
5/5 renegade row

10' EMOM
1: 5/5 one arm ring row
2: 1-2 wall walk

3 rounds for time:
• 500 m Row
• 5 Power Clean 135/95#
• 5 Front Squats 135/95#
• 15 Bar Over Burpee
• 20 Abmat Sit-ups
Goal: < 15 min.