EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Aikaa vastaan:

4krs
-250m soutu
-10 työntö tangolla
-10 boxihyppy
-10 kahvakuula swingi(venäläinen)

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

WOD

With Partner
Row Distance 43 minutes , moderate pace.
Change every 500m, after change perform 1 RNDS. "Cindy"

For time:

• Run 1 mile
• 2,000-meter Echo Bike
• 1,000-meter row
• Run 1 mile

Warm up

Inch worm to press up
raised heel glute bridges
Kang squats

Part A

3 sets

8-12 deadstop swings
into
Max rep wall hack squats

2min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 ab wheel roll outs or alternative such as inch worm or towel slides
5-10 floor hamstring curls or single leg eccentrics

1 min rest

Every 3 min x 12 sets:
A. 30/25 cal row or bike
B. 25 med ball cleans 9/6 kg
C. 20 burpees to target

Rotate stations for total 4 sets per each.

Amrap 10 mins
3-6-9-12….
Cal row
Single Kb squat clean

3 Mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Target burpee

3 mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Atomic sit up

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle