10 minuuttia laadukasta lämppätreeniä

2 wall climb
10 good morning
10 goblet squats
20 jumping jacks
20 alternating v ups

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A.) Tempaus pukeilta polven korkeudelta
5×2 @65% 1rm
B.) Raaka Rinnalleveto + voima työntö(power jerk)
5×1+2 @65% 1rm
C.) Tempaus maastaveto

2×8 @64% maastavedon 1rm (käytä remmejä)
D.) Romanialainen maasstaveto Tempaus otteella
3×10 kevyt.

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

2 rounds
5min amrap
10 ctb
20 power snatch 35/25kg
40 DU
Amrap row for cal
5min rest between each round
Straight into...
2 rounds
5min amrap
10 Burpees
20 Push press 35/25kg
40 Air squats
Amrap row for cal
5min rest between each round

12 min Emom
3 Snatch 50-60%

Warm up: 1-2 rounds
10/10 Bulgarian split squat
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
15/15m One arm farmers carry
10 Banded press BTN with snatch grip

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
Lähtö pukeilta/korotettuna polven päältä.
3 x 3 @70-75% R.2

2 x 2 @75-80% R.2-3min
Pidä toistot teknisenä!

Every 30sec x 10
1 Squat snatch @65-70%
Jokainen toisto pitää olla samanlainen.

W:up
W.Up
Couch Stretch : 2' youtube.com/watch?v=kbId9zYgoFQ
Walkouts: 2'
Butterfly Stretch: 2'

Superman Plank Ball Touch 4-5x10
poi

10-8-6
Strict Pull-Ups
Ring dip
20-16-12
KB Goblet Squats
Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
TTB Strict (INN ALT. TOE TO TOUCH)

STRENGHT
Dumbbell or BB Bent Row 4-5 x12-15

Straight Arm Band Pulldown 5x15 Heavy Band

8rnd

(2 squat clean + 4 front squat)

rest 90"

WOD
"KANGAROO"
10 rnd
10 cal. row
10 Hang Power Snatch 35-40/25-30kg
10 Box jump

Scoring:

SKILL
HSW

DRILLS:
D1. 6 set
2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
passo
D2. Totalizzare 10 pull over
Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
(instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

Scoring:

OPZIONALE
3 RND
Run
0:30 Hard
3:30 Moderate
2:00 Easy
1:00 Walk

5 RND
Rest 1-2' TRA I RND

Dumbbell Close Grip Pullover 12-15
Plank Shoulder Taps 10 per arm Bodyweight

Alternating Hammer Curl 5 X 5-6 per arm

8x5min (40 min)
A)
Shuttle jog 20x8m

Machine rest of time

B)
5 Push up
10 Sit up
10 Swing (light)
Sled 80m (light)

Rpe 3-4

4 rounds:
Bulgarian Split squats x6-8/each leg
Strict pull ups x8-10 Add weight if possible
2-3min rest between rounds
+
15 min amrap
5 CTB
10 Push press
16 Alternating Box step ups