Buy In 200 Double Unders

21 - 18 - 15 - 12 - 9 - 6 - 3
Sumo Deadlift High Pull (43/30)

Every round 6 pistols

Time Cap 18'

Lämmittely ja mobility

Etukyykky treeni

1min on / 1min off 3 kierrosta
Kone
Kyykyt
Rengassoutu

Loppuvenyttelyt

Palomiespunnerrustekniikkaa ja progressioita

Muista! Tunti klo 19:00-20:00

AMRAP5:
7 burpees to target
5 clean & jerks

• rest 3 mins

AMRAP5:
7 burpees to target
5 overhead squats

Go fast!!

EMOM - 20 Minutes
1 - 10 Alternate DB Bench Press
2 - 10 Alternate DB Bent Over Row
3 - 10 Alternate Seated DB Press
4 - 3 Y,T,I,W

AMRAP 15:
4 TGU 24/16
8 Deadlift 90/60
12 Box Jump 60/50

EMOM 3, target heviest possible

Hyvää Joulua Kaikille <3

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.
- Goal: "Mind-muscle" connection, perfectly flat back on RDLs (no flexing through the spine)

CONDITIONING
AMRAP 12:
1 Rope Climb
50 Meter Sled Push (moderate weight)
- Goal: 6+ rounds with a tough but sustainable pace.
Rx+: Legless Rope Climb

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.
*Between each set complete 50 Flutter Kicks

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski