35 min walking

3 - 4 sets:

a ) 8 - 12 GHD Ab Rotations
b) 8 - 12 Weighted Hip Extension
c) 8 - 12 Banded Face Pulls

LÄMMITTELY
3 x 40s./10s.
• Eturäkkikanto
• Takareiden venytys liikkeessä
• Tarjoilijakävely
• Kobra - Lapsen lepoasento
• Lonkan ulko- ja sisäkierto
• Kyykky - takareisi pumppailu
• Etuketjun avaus askelluksella

VOIMA, KYYKKY
Emom 23
1) Rack kyykky x 10-12
2) Hidas vuorikiipeilijä x 10-12
3) Askelkyykky x 10-12
4) Supermies boksilla x 10-12
5) Takakyykky kepin/tangon kanssa x 10-12
6) Lepo

A,
Squat Clean 2-2-2-2-2

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

B,
For time:
200 Double Unders
80 Kettlebell USA Swings@24/16kg
60 Wall Balls@9/6kg
30 Toes-to-bars
3 Legless Rope Climbs

Goal: Sub 15 min

C,
3 rounds for quality of:
10 Alternating Landmine Rotations, pick load
10 L/10 R Paloff Press, pick load

Rest as needed between rounds.

For time

Buy in 50 DU

33-27-21 valakyykky 35/50 kg, split anyhow
21-15-9 burpee over bar, syncro

Buy out 50 DU

TC: 10 min

A: Snatch pull+ hang power snatch + squat Snatch 4x3
B: Power clean + double squat clean 3x3
C: Double split jerk from rack up to heavy

With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

40 min
60 s run/60 s walk
5.9 km

AMRAP 15 min

15/12 cal row
10 WB
30 DU

15/12 cal row
20 WB
30 DU

15/12 cal row
30 WB
30 DU
...

ADD 10 WB each round

Rest day
60 min massage