150 min
Warm up for 20 min

1.MU
- Drills
- MU 30 x 1

2.Aerobic work
Workout 3
For 60 min:
10 min bike
10 min row
Every 10 min do:
6 strict chin ups
8 push ups
- 5 sets of chin ups + push ups
- HR 129

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

• weight on barbell should be light
• burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

80% 1RM

20 min amrap with partner:

30 cal bike
20 t2b
20 front rack lunges
10 burpee bar over

Banded Pushdowns: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

45 min bike hr135

AMRAP12
6 pull up (saa käyttää kippiä)
9 box over jump (laatikon päälle hyppy puolelta toiselle)
12 calorie row

*skaalaa leuanveto tarvittaessa rengassoutuun tai hyppyleukaan

Pausing Split Jerk
5 Sets of 3

Warm up
3 rounds
20 dubs/40 singles
10 seated dumbbell press
10 passthroughs

Strict press
Every 1:30 x 5
10 reps @ 40% 1 RM
*weight stays the same throughout

Every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
AMRAP row