Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.SHSPU
6 sets of:
- BOX HSPU (KNEELING) x 3, 5 s. down

3.Metcon
Every 3 minutes for 5 rounds:
2-3 Rope climbs - 2
Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

4.Accessory
A. Accumulate 30 Reverse snow angels
B. Accumulate 30 Banded pull aparts
C. Accumulate 30+30 World's greatest stretch

12-9-7-5
HANG POWER CLEAN 60/40 40/25
STRICT PULL UP
FRONT SQUAT

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint

Bent over row 3x8
Back near parallel, don't touch the floor with the plates between reps.

Lämmittely: Skill Transfer

A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
B. Tempausveto 3 x 3 (85 - 100 %)

50 Burpees
400 meter Run
50 Kettlebell Swings 24 kg
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
50 Sit-ups
400 meter Run

10, 9, 8 ... 3, 2, 1
10 Meter Shuttle Sprints
Burpees

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Eilinen/lepo/lenkki