Eilinen/Lepo/60 min PK-lenkki.

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)

4-5 sets:
2:00 easy Air bike or row
10 Sumo Good mornings, lightweight focus on range of motion and form
8-10/Arm Landmine Rows w/ Barbell perpendicular to your body

8-10/Leg Landmine Single Leg Romanian Deadlift w/ barbell perpendicular to body

Alkulämmittely leikkiä ja mobility

Eläinliikket

Wod
Kuperkeikka
Roikunta
Kyykky
Lankku
Patsas
Vaaka

Loppuvenyttelyt

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

2 x 5 High Hang Snatch
3 x 5 Hang Snatch

max T2B, then 3x 50 %

max Plank hold

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

"2 x 5 High Hang Clean & Jerk
3 x 5 Mid Hang Clean & Jerk"

130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

5 Rounds For Time:
30 Dumbbell Deadlifts
300m Run / 20/15 Calorie Row
10 Dumbbell Strict Press

Rest 2 Minutes Between Rounds

KILOS: 22.5's/15's

A.
EMOM x6:
1.) Jumping Jacks
2.) Air squats
3.) Walk out + Push up
4.) Sit ups
5.) Lunges
6.) Burpees

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

2-3 rnds:
6 Deadlift
4 Hang Power clean
2 Push jerk

B.
"Double DT"
10 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

(with a two DB's/KB's)

C.
Midline work:
2-3 rds:
10-15 Hollow rocks
20 Ankle taps
10 Leg rises
10+10 Side plank with a twist