RestDay!

Next Week is Deload....

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Overhead stability/mobility
*Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
*Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

WOD 15min amrap
500m row
40 air squat
30 sit ups
20 push ups
10 pull ups/ring rows

*Pyri tasaiseen vauhtiin!

4 x 6/6 V.2/120s

MAP5 + FTP 20

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Joka alkava 2min x 6
10 Askellus boksille
6 1-Käden devils press vuorokäsin

Back squat 2x5

EMOM 15

1 minute : 10 Weighted GHDSU
2 minute : 10 Dumbbell Z-Press
2 minute : 2-4 RMU

For Time (with a Partner)

200 Box Jump Overs 24"/20"
150 Wall Balls 20/14 lb
100 Ground-to-Overheads 55/40kg
75 Bar Over Burpees
50 Pull-Ups
15 Wallwalks

Partition the work Any How

TC 30