21-15-9

DU
PU
PP 42,5

Open mobility

http://m.youtube.com/watch?v=icSJGpnA8As

Bottom of the squat separating knees with your elbows

3 position hip opener

Hip opener 3 position

Mobility for Internal rotators of your shoulder:

Back squat 5x5

3 rounds:
10-15 Cal Row/Bike/Ski
8 Wall balls
8 Burpee jump-ins
2 rounds:
5+5 Windmills with KB
20sec Hold in bottom of squat
with KB

For max reps of each:

• 5 min. of double-unders
• 5 min. of clean and jerks
• 3 min. of double-unders
• 3 min. of clean and jerks
• 1 min. of double-unders
• 1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

5min flow

20min lämppä

25min
3x
4 Medball heittoja /hlö kaverille
Rest 1min
3 Hang power clean ~60%
Rest 2min

15min wod setup & lämppä

Wod
QF 24.4

75 min

1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/156

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs

180 min
Warm up for 25 min

1.Snatch from low hang
A. H2

*2.Strength
A. 4 sets:
5 Shoulder press - 27.5 30 30 32
Max effort foot elevates Ring row - 13 9 9 8
- Rest as needed

3.Metcon
A. "Modified Chief": 5x3min on / 1min off:
3 squat cleans 40 kg
6 Push ups
9 Kb swing @ 24 kg
Total reps: 15 rounds + 1 clean

4.Strength
A. 4 sets:
10 sa. DB press - 25 25 25 25 lbs
8 seated rope pull up

B. 3 sets:
12 side lat. raise sta. - 10 10 10 lbs
15 bicep curl - 15 15 15 kg

C. 3 sets:
12 side lat. raise bea. - 2.5 2.5 2.5 kg
8 sa. DB row - 15 15 15 kg
7 bicep curl & press - 20 20 20 lbs

D. 3 sets:
8+8 Reverse lunge to knee lift
6+6 Half kneeling Bottom up KB press - 6 6 6 kg
15-20 s/side Side star plank

E. EMOM7: abs