10km Row

For quality ~10-15min
4+4 1-ARM OH lunge
5 Box jump
20-40sec L-sit boxien välissä
10-20 windshield wipers
5-10 OH sit up

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

Toinen Yleisviikko ennen uuden kauden alkua.

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
Squat clean+hang squat clean+high hang squat clean
x 3 same weight moderate
Squat clean+ hang squat clean+high hang squat clean
x 3 same weight moderate ++

3 x squat clean + hang squat clean
same weight toughish

EMOM 9 @ increasing pace
1) Echo bike
2) Row
3) Ski
+
@ 1st round workout pace
20/15 (cal) Row
15/12 (cal) SkiErg
10/7 (cal) Echo bike
5 Burpee box jump overs

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.
Deadlift weights in the comments

"ISABEL"

30 snatch for time. @61/42,5kg

TARGET UNDER 3MIN / TIME CAP 6MIN / SCALE WEIGHT IF NEEDED