90 min
1.Aerobic work

A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 15 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

5 rounds for quality:
30 second Sorenson hold

100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
10 Strict Toes to bar or V-Ups
100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

3 kierrosta aikaa vastaan

4 x 10 m pistejuoksu
5 varpaat tankoon
5 kyykky seinäpallon kanssa

Lepo

3 kierrosta laatua

3 mittarimatoa pidoilla
3 PEP pidoilla
10 m vauhditon pituushyppy

E2MOM 20 Minutes
Odd - 2 Strict Press @75% 1rm
Even - 5 Push Press @90% 1rm Strict

EILINEN / HUOLTOA

"Omatoiminen WOD"

Warm up:
Row easy 3-5min

3 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

Mobility:
Hips / front rack / shoulders

A.
Hang squat clean + jerk: 3+1 x5

B.
Front squat: 5x3 (~85%)

C.
3-5 rds:
8 Bench press
8+8 Bent over row
10-20 GHD sit up

Cool down:
Foam rolling / romwod

AMRAP 7 mins
7 DB Power Cleans@ 22,5/15kg
7 DB Thrusters

level 2 : 15/10kg
goal: 5+ rounds

                 **3 Rounds**

60 cal rowing
60 sit-ups
60 squat jumps
60 shuttle runs