3-5 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Double KB Squat
3) 50 DU
4) 5-10 Strict C2B

RPE 3

Dynamic Shoulder Press
12x2r @ 50%
30s. Recovery

Alkulämmittely ja mobility

Voima: takakyykky ja leuat

Wod: 21-15-9
Seinäpallo
Punnerrus

Core

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

High Hang Snatch 2 x 5
Mid Hang Snatch 3 x 5

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

900m Juoksu
50 Leukaa
100 Punnerrusta
200 Kyykkyä
900m Juoksu

Weighted pull ups and ring dips:

x10-9-8-7-6-5-4-3-2-1

(+10kg vest / not for time)

10min EMOM:

5 Burpee Pull-Up + 5 Push-Up

Ohje: Sinulle pitäisi jäädä 20-30sec lepoa jokaiselta minuutilta. Hyppää leuanvetotankoon ja tee perään leuka/C2B. Voit skaalata leuat C2B jos haluat. Skaalaa tarvittaessa määrää itsellesi sopivaksi.

A) ROW 1000M

B) FOR TIME-SCORE EACH WORKOUT
ROW 250
1 DL 315
RUN 400
1 DL 325
REST 3 MIN
ROW 250
1 DL 345
RUN 400
1 DL 365

Deadlift
5x3