OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

Amrap 45.
Easy/ Moderate pace!

Split as needed.
2k bike
1k ski
2k row

Tee seuraava osio treenin aikana haluamassasi kohdassa.( Ei tarvitse tehdä putkeen kierroksia):
4 Rounds
2x Squat clean and jerk ( 80-90% from 1RM clean&jerk)
4x High box jump
6x Bar over burpee

If time remain do:
Amrap
100m run + 10 Squat jumps

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(23)
WRK 3:00 REST :45 x6
8 dumbbell hang cleans
24 heavy jump rope
8 dumbbell single arm strict press per side
24 slow bicycles-two second count
8-10m side shuffles

Finisher
50 flutter kicks
1:00 pigeon stretch per side

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

21-15-9
squat snatch 45 lbs
bench press 45 lbs
box jumps 24 inch

push jerk behind the neck with snatch grip. work up to 2 rm

800 m Row
4 sled drag 125 lbs
10 GHD Situps
600 m Row
6 sled drag 125 lbs
10 GHD Situps
400 m Row
8 Sled drag 125 lbs
10 GHD Situps

Tähän lepo ja huomenna Wodeille "Whitten".

Push press
2x8
2x5
2x3

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

RCVR(30)
walk, run, jog, bike, row

Finisher
50 knee tap crunch
1:00 stretch of choice