In teams of 3
900 M Row
600 M Run
30 Power Snatch @60/42.5kg
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.

Rx+: @70/47.5kg

”Momma’s lil’ war machine” without running
3 rounds for time:
500m Row
10 Squat cleans
20 Pullups
30 Box jumps

Alkulämmittely ja mobility

Pystypunnerrus ja vauhtipunnerrus

On/ off 3 kierrosta 30/30s
Viivajuoksu
Laite
Lankku
Roikunta

Loppuvenyttelyt

Run 200m
6 Power snatch (50/35kg)
9 HSPU

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
Workout Warm Up
3 sets
:45 bike + :45 ski erg (increase intensity each round)
10m inch worm
5 burpees
10 goblet hold kb thrusters @light/mod kettlebell
then workout prep
5 ghd sit ups
5 wall ball shots
5 box jump overs

Lepopäivä- mitäpä teit?

ps. sali kiinni ohjattujen tuntien osalta 2-5.4. Hyvää pääsiäistä!

Power Clean
1RM in 7-10 sets. Rest 1:00-2:00

Mantenere 9' handstand hold
Ogni volta che si perde l'handstand Hold 9 burpees

REstDay!

Deload...

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done