6 Rnds
Work 0:40, Rest 0:20.
Stepping Lunge, Alternating
Strict Toes to bar
Dumbbell Press
Deadhang on pull up bar
Kettlebell Snatch, alternating
Row max. calories
Result is total calories.

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

Eilinen/Lepo/60 min PK-lenkki.

Running for 3 km

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the thruster
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
1-2 Rounds
200m Row @ target pace
6 Box jump overs, 24/20″ (step down)
3 Thrusters @ workout weight
1-3 Bar muscle-ups

– Rest 0:30 between rounds –

4 kierrosta ilman aikaa

15 'porrassteppaus'
15 luistelijaloikat
15 porraspomput 1
15 porraspomput 2
15 punnerrusnousu
15 askelkyykky hyppy sivuttain

60 perces rúdsport edzés, bemelegitéssel és nyújtással a végén. 3-as és 4-es szintű elemek és összekötések.

For time

• 25-foot dumbbell front-rack walking lunge
• 1 rope climb to 15 feet
• 25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

15' EMOM
1: 5/5 archer pull on ring/trx
2: 10 push up
3: 10-12 burpee

• Biphasic Hip Flexor Stretch x 30s each
• Active Straight Leg Raises x 10 each
• Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales