EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

4 Rounds For Time:
18 Ten meter Shuttle Runs
15 Burpees over an Object
12 Toe Raises (Holding weight/post)
15 Air Squats

For 40 minutes ascend the ladder as far as possible:

3-6-9-12-15… wall balls
3-6-9-12-15… KB swings
1-2-3-4-5… min run/row/ski

1 min rest between rounds

Tee liikkuvuusjuttuja kehoa kuunnellen, rullaile, venyttele jne.

AMRAP 15

15 American Swing
12 Bar Over Burpees
9 Thrusters
6 Kipping Leg Raise

Emom 40’
1 min: 15 Russian Swing @24/16
2 min: 20 Deadlift @24/16
3 min: 12 Goblet Squat @24/16
4 min: 20 Sit-Up
5 min: 50 sec Plank

AfterParty
50 m Plank Lateral Crawl

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

1x10 Snatch (5 tng+ 5 drop and go) 60%
1x10 Hang Snatch (5 tng+ 5 drop and go) 60%

1x6 Snatch (3 tng+ 3 drop and go) 66%
1x6 Hang Snatch (3 tng+ 3 drop and go) 66%

1x4 Snatch (2 tng+ 2 drop and go) 72%
1x4 Hang Snatch (2 tng+ 2 drop and go) 72%

Joka treenikerta nosta painoja 2%

Hang Squat Snatch (Above knee) + Squat Snatch.
Heavy Complex.

Work 15 minutes.

For time

• 400-meter run
• 15 overhead squats

♀ 65 lb
♂ 95 lb