Dynamic Front squat:

3 x 3, 60-70% with plates, 20-30 % with chains

1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast
WITH THE ROWER.
DO SOME DYNAMIC STRECHING FOR YOUR BODY AFTER WARM UP BEFORE STARTING WOD. USE NO MORE THAN 3-5 MINUTES AND START WOD.

Lonkka / alaselkä

600m Run
50 Kettlebell Swings (24/16kg)
400m Run
30 Chest to bar
200m Run
30 Chest to bar
400m Run
50 Kettlebell Swings (24/16kg)
600 Meter Run

(Time cap: 25min.)

• Ohkeistus:
• Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
• Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
• Skaalaa tarvittaessa matkaa/toistoja alaspäin.

Parasympathetic Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30

Ladder +3
Overhead squat 40kg
Pullup

3min amrap
Buy in: 50 DU
5 Snatch any how 35/25kg
10 Burpees
3min rest
3min amrap
Buy in: 50 DU
4 snatch 40/30kg
8 Burpees
3min rest
3min amrap
Buy in: 50 DU
3 snatch 50/35kg
6 Burpees
3min rest
3min amrap
Buy in: 50 DU
2 snatch 60/40kg
4 Burpees
3min rest
3min amrap
Buy in: 50 DU
1 snatch 70/45kg
2 Burpees

Hspu practise

Treeni:
Every 2:30 min x 6
8-12 Hspu
1-2 rope climb
Round Tc 1min

Accessory
Hiki:
2-3 Rounds
15 Unbroken Banded strict pull up

15+15 Single arm half kneeling press

10 Lumbar roll up
15 Swing

Treeni:
2-3 Rounds
15 Unbroken Banded strict pull up

15+15 Single arm half kneeling press

10 Lumbar roll up

20RM Back Squat!

20 back squats with your maximum weight. However, take note that you have to complete the 20 reps in a single go. You rack the bar and the set doesn’t count – make sure you are executing proper back squats for each and every rep and that you’re getting full range of motion!

This is around 50-65% of your 1RM