15-12-9-6
press
bent over row
push up
abmat sit 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 2 rounds of :
1:30 air bike @easy
1:30 ski erg @easy
1:00 air bike moderate
1:00 ski moderate
:30 air bike mod/fast
:30 ski mod/fast

Every minute for 10 minutes

• 3 light(ish) quality front squats @ 50%

This is not a "go fucking heavy" workout - the goal is to keep a high quality movement thorughout the squats w. lighter weight

4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

WARM-UP
3 SETS (10:00 Cap)
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges

Rest day

“Grace”
30 Clean & Jerks

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest