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21-18-15 REPS:
00:00-04:00
THRUSTER @50/35
PULL UP

04:01-08:00
FULL SNATCH
PISTOLS

08:01-12:00
POWER CLEAN
SHOULDER TO OH!

Front squat 8-8-8-8 reps, then max reps @ 90%

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
AB 15/12
14 Wall Facing Shoulder Taps
10 Quadruped Thoracic Rotation/side

Hang Power Snatch (Above knee) 2RM, in 12 minutes.

Eilinen/Lepo

🐵🐒🦍🦧🐩🐺🦊🦝🐱

Take a rest! Murph is coming...

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

EMOM 12

1 min : 5 - 8 Strict C2B
2 min : 15/12 calories Ski
3 min : 0:20 L-Sit Hold

Alkulämmittely ja mobility

Voimistelua

Otm 12
30s käsilläseisonta
30s leuka
20-30s kaaripito

Loppuvenyttelyt