EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

EMOM x10

5x2 hang clean (50-60%)
5x1 hang clean (60-70%)

BE FAST, not too heavy !!!
Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

20 min

• as Many Bear complexes with 60kg as possible

score is total rounds

3 rundia laadukkaasti
10 hyvää huomenta bb 40kg
5+5 sh oh lunge
10+10 gorilla row 20kg
10 leg raises
10 db bench press 20kg

EMOM 8
1.12-15 jumping squat
2.5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Min 0-7
AMRAP
15cal Echo bike
5 BB Thruster @50kg

Min 7-15
Get 1RPM
BB complex of 2x Hang clean + front squat

Min 15-17
Rest

Min 17-22
50m Handstand walk
Max meters of skierg

E90S for 15min
Snatch x3@light weight, focus on speed
+
8min amrap
2-4-6-8-10…
DL @ light - moderate weight
Box jumps

Warm Up

Row 6 minutes

Then Squat Mobility 10 minutes.

A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 Burpees

B,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box Jumps

If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down