Lämmittely ja mobility

Harjoitellaan maastavetoa

12min amrap
10 kyykky
15 farmarikävely
6 mave
15 farmarikävely
20s Lankkupito

Loppuvenyttelyt

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
25 plate hops
10 Ground to overhead with plate 10/15kg
10 Plate Goblet squat
5+5 Plate halos
10 scapula Pull ups
5 burpee pull ups

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Metcon (time)

For time
50-40-30-20-10 reps of:
Double-unders
Sit-ups
*10 Power cleans after each round

Timecap: 18 minutes

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

6*1.30:1.30
*10 зашагиваний на короб с гантелей
*10 подтягиваний
*макс ДП

50 KB Swing 25#
25R/25L KB Snatch 25#
100M KB High Elbow Farmers Walk 2x25#
100M KB Farmers Walk 2x25#
50 KB Goblet Squats 25#

Pause Front squat 4x8 reps

EMOM 6
1 x Hang Power Clean (Above knee) +1 x Hang Power Clean (Under knee)
In this Complex use 80-90% your power clean 1RM.

15min

3-6 leuanveto kippaamalla
6-9 etunojapunnerrus
9-12 ilmakyykky
12-15 istumaannousu

Back squat
1x 8
3x 4

For time
50 burpee
100 airsquat
50 burpee