• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up / down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6-8 Deadlift
  6-8 Front squat
  6-8 Front rack Reverse lunge

• Mobility...

• Work on: Front squat

60 Box Jump
50 Ball Slam
60 Dips
30 Push up
100 Double Under
800m Run

salute your buddies support each other

• 3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
3RM
90% 3RM 3-3
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

For Time:
5 Rounds
10 Power Cleans 70/50kg
10 Bar Facing Burpees
Rest 10:00
5 Rounds
10 Power Cleans 60/42kg
10 Bar Facing Burpees

TC 12min For Each

This should be completed with open type intensity. Have a plan going in and see where it blows up!

1. Nordic hamstring curl w/partner x 8
2. Pendley row x 8
3. Arch rock x 12-15
4. Rest

Alkulämmittely ja mobility

Painnonostoa; pallolla, kepillä, tangolla

Kaverin kanssa vuorotellen
4 kierrosta;
6 punnerrusta ja 6 boxihyppyä
Sitten
4 kierrosta
6 burpee
6 kk mave

Loppuvenyttelyt

Hinged Back Band Abduction: 3 x 8-10 each. Rest 60s.
+
- Hip ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch Grip Sotts Press
3 Sets of 5

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 for 20:00 mins or 2 miles

Finisher
50 abs of choice
1:00 quad stretch

Alkulämmittely leikkiä ja mobility

Nopeusrata

12min amrap
4 leukaa
6 kyykkyä
8 istumaan nousua
10 askelkyykkyä

Loppuvenyttelyt