For time:

2 Rounds :

8 Power Snatch 80/57,5kg
8 Bar Facing Burpees

2 Rounds of :

8 Power Snatch 70/47,5kg
8 Bar Facing Burpees

2 Rounds of :

8 Power Snatch 60/42,5kg
8 Bar facing Burpees

( 12 - 15 )

8 x 200m

Rest 2 min

2 x 800m

Rest 3 min

ACCESSORY

3x
30-60s ring hold (dipin yläasennossa)
20-30 side plank crunches, L (eli kylkilankussa pumppaat ylös ja alas 😁)
20-30 side planks crunches, R
15-25 hollow rocks

• lepää se mitä tarvii kierrosten välissä

Strict bodyweight pull-up 5 x 8

105 min

Leg day
- Back squat
- 4x8x62.5
- Sumo DL
- 4x8x70-80
- Leg press
- Hip thrust
- Bulg. split squat
- Cable glute kick back
- Abduction

Torstai 26.8.
Hspu 5x3-5 v3
rest 2min

4 rounds For quality

6+6 Single arm swing

4+4 Turkish sit up

5 Ring row (feet elevated)

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 front squat 42.5kg
25 pull up

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

4 Kierrosta:

5 Leuanveto (3-1-X-1)
30s Lepo
5 Landmine press (3-0-X-1)
30s Lepo