• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges 20 / 16 kg

Directly Into..

5 Rounds:
30 x 10m Shuttle Runs
100 Meter Farmers Carry 23 / 16 kg's

Mitä teit?

Find heavyish OHS

4x3

EMOM x8-12
1) echo
2) 5 muscle snatch + 5 power snatch + 5 squat snatch
3) echo
4) 5 snatch balance + 5 ohs + 5 s stop bottom of ohs

Samankaltainen viikko kokonaisuus, kuormaa lisätään.

3 rounds
6-8 seated one arm KB press
10 pull up/ ring row
10 hanging leg/ knee raises
- rest 1-2 min between rounds-

For max reps

• Bodyweight bench presses
• Strict pull-ups

AMRAP 15 (with a pair, split reps anyhow)
100m walking lunges
80 box jump
60 cal erg
40 burpee

Emom 5’
6-6 x Snatch
Emom 5’
5-5 x Clean & FRSQ
Emom 5’
15 x Swing
Emom 5’
15 x Push-Up
Emom 5’
16 x Alt Swing
Emom 5’
12 x Alt Dead Clean

Afterparty
2 x 1 min bar hang
Rest: 1 min