Superkids 19.1.

6 min AMRAP
5 wallball / goblet squat
5 cal row

-Harjoitellaan pystypunnerrusta:
3 x 5

-Harjoitellaan vauhtipunnerrusta
3 x 5

RPE 7

30-45min work
60s. walk
60s. jogg
60s. run @80%

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

WARM UP
If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
Shoulder swings clockwise and counter clockwise.

STRENGTH/SKILL

A) Single Leg DL 5x 10/leg use heaviest weight possible.

B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
Rest 2min
C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

WORKOUT
We are going musical today.

A) MC hammer " can´t touch this"

Jumping jack through whole song.
Every time you hear " cant touch this" you do a burpee
Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

90 sec rest: then right in to

B) The Police " Roxanne "

If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

A burpee every time you hear "Roxanne"

Push really hard !!

Thats 3 songs ruined for you ....your wellcome ;)
COOL DOWN
5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

Maastaveto 6x1x65%
Kyykky 4x6 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max

Build up to heavy single split or push jerk

Mobility&Recovery

Tunti pidetään RNC matolla.

"Hammer"

Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round
Post result each round

Gameplan is Perse eellä puuhun!