5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max cal row
3. Max Rep Single arm dumbell Thruster@22,5/15kg
4. Max rep burpee to plate@20kg
5. Max rep Double under

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions
20sec Glute Bridge
rest 15sec
2 Wall Walks
10 Back Extensions on GHD
rest 60sec

Lepopäivä.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch

On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

Alkulämmittely ja mobility

Taitoa; leuat ja t2b

10min amrap
2 kierrosta juoksu
20s roikunta
2 kierrosta juoksu
20s lankku
2 kierrosta juoksu
Kaaripito

Loppuvenyttelyt

2 Snatches (80%)

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg

Body Armor
4 “Giant Sets”:
10 Kneeling Single Arm Dumbbell Press (Each Side)
10 Romanian Deadlifts
15 Close Grip Push-ups
15 Weighted Pausing Hip Extensions (25/15)

CrossFit Open 19.4!!!