Push press 3x2/ rest as needed
Go heavy!

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
Heather & Derrick's Anniversary workout 🎉
On the 4:00 x5-cycle through once every 4:00 mins.
20 russian kettlebell swings
20 kb lunge w/good form
200m run
score equals slowest round

Finisher
50 hip raise
1:00 quad stretch

For time in team da 2
5 rds
15 clean and jerk 40kg
20 hspu
3 rds
12 clean and jerk 50kg
15 hspu
1 rds
9 clean and jerk 60 kg
10 hspu
Cash out 500 m run together

10 min E2MOM:
Even min:
• 2 Back Squats
• 2 Front Squats
Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.

Basic conditioning

3 rounds:

3 min bike
30 pushup
3 min row
30 situp
3 min ski
30 snatch/thruster 30/20kg

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

Snatch grip push press + ohs

8 sarjaa. 4 sarjaa 2+2 ja 4 1+1

Ei ohjattuja tunteja!

8rft:

250/200m row
32 DU
16 push ups
8 Strict pull ups

A,
Pause Front squat
5x3 reps
- 3 sec pause at botttom position
- find the heaviest triple and do 4 more sets with the same weight

B,
Olympic Squat 1x15, using heaviest weight for the set
Weighted GHD hip extension 10-10-10,

Olympic Squats:
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

C,
2 rounds for time of:
30 Kettlebell Swings@32/24kg
30 Burpees Over Kettlebell
Goblet Lunge + Lunge + Squat x 30m
30 Toes-to-bars
30 L Arm Kettlebell Push Press
30 R Arm Kettlebell Push Press

Goal: sub 25 mins