A. 30 se each Side Planks
20 – Reverse V-ups
10 – GHD Sit ups
Repeat 3 times

B. 60 sec – Hollow hold
30 sec – Weighted Plank
40 – Sliding mountain climbers
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session

30 Minute partner WOD.
20 Down
Both do 20 burpees, first to finish runs 300 yards while other does 20 push ups and 20 squats, then 20 push ups 20 squats while the other runs 300 yards. Repeat with 19's, 18's and so on.
Managed 6 rounds with Ben Mc.

Every 90s for 10 rds:
1 squat snatch 75-80%
Right after last rd, you have 8 min time to find max snatch.

Hauskanpitoa Hyvinkään urheilukentällä. Jos olit mukana, merkkaa tehdyksi ja fiilikset kommentteihin!!

A)

6rds.
4 c2b
8 push up
12 pistols alt

Rest 3min

B) speed DT

DL - H. P. Clean - Jerk

12-9-6 75kg

Rest 3 min.

10-7-4 90kg

Rest 3 min.

8-5-2 110kg

C)

20 HSPU
30 WB
40 KB
50 DU

Total time.

Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Run
6 Ground to Overhead

Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

EMOM 24 min, 4 rounds

40'' Bike
7-10 Ab wheels or ring push-outs
10-20 Back extensions
10-20 OH Lunges 16-24 / 12-16 kg (only one hand)
Farmer's carry in corridor (trap bar)
10-15 Box jumps

60 min
A. For 60 min:
5 min row @ 20 SPM
5 min row @ 24 SPM
5 min ski @ 20 SPM
5 min ski @ 24 SPM
-PK
131/149

Quick home exercise.
100 of each, can be done sets of 10 reps.
PushUps
SitUps
Air Squats
Hollow rock
Burpee

Then check the Time.

Three sets of 3 position Snatch.