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

ladder
10-1 OH SQUATS
1-2 Bar facing burpees

Back squat 5x7. Lask prosentit tämänhetkisestä takakyykkyamaksimistasi

5 rounds:

AMRAP 3'
12 C&J with DB
6 C2B
AMRAP 3'
Burpees box jump over
Rest 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.

Cool down
2-3 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech, stand on 20kg plate while doing this. (feet on plate, heel on floor)
1-2 min couch strech (each side)

Pitkää pk-kuntoilua.

EMOM - 20 Mins
1 - 10 Alternate Pistol Squats
2 - 10 Alternate SL Deadlift
3 - 20 Alternate Mini Band Lateral Steps
4 - 30m Tip Toe Walking

A.1) Muscle snatch below knee + ohs w/3.sec pause atg
2+1 ~10min

B.1) Snatch from blocks Above knee
5×3 @70%

C.1) Snatch pull from Deficit
5×5 @85%

D.1) Front squat w 1.rep pause atg
5×5 @80%

E.)3×
E.1) Pallof press ×10+10
E.2) Good morning ×10