For time
10 RNDS

5 Clean & jerk 70/50kg
10 cal echo bike

Landmine Lateral Lunge: 4 x 5 ea. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

8 rounds
In 2min 30sec
30/22 cal row
Amrap Air squats
Rest 2min 30sec

Bench press heavy 5rep of today
+
5 rft
10 HSPU
10 pull ups
30 DU

3 rounds:
8 x bent over row (RPE 8 - 9)
8 x one hand ring row (RPE 8 - 9)
8 x bicep curl (RPE 8 - 9)

12 min AMRAP
20 DU
4 Box over burpee (60 cm/ 50 cm)
20 DU
8 wall ball (9 kg/ 6 kg)

Mitä mieleen juolahtaa hyvän musan tahdissa 🎧

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

365 kaloria echo bike aikaa vastaan

Eilinen/Lepo