LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Seinällä toispolviseisonnassa käden avaus & kierto
2. Lonkankoukistaja seinällä
3. Toispolviseisonnassa jalka sivulla - kierrot
4. AKK & kurotus vastakkaiseen jalkaan - jarruttava punnerrus - kobra

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 8 min
6 kcal laite
12 x tempaus vuorokäsin kp
24 x vuorikiipeilijä

60% x3, 70% x3, 80% x3(x2), 85% x2(x2)

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM 10 mins
1 Power Snatch
+
1 Full snatch
+
1 Overhead Squat
- No prescribed weight
- RPE 6

Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk

EMOM 8

1 minute : 5 TnG Power Clean
2 minute : Rest

For time

• 10 box jumps
• 10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

Accumulate 3 minutes of an L-sit in as few sets as possible.

Työntö

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min

Wallballs
Situps
Kb swing @24