Warm Up
3 times 40s easy/20s mod/10s fast , rest 20s bwn rounds
then some mobility and barbell warm up for clean&jerks
then prep for movements

Workout of the day
5-6 rounds for quality
15/12 calories with machine @easy/pace
2 clean pulls

2 squat cleans
2 split jerks
4-8 Strict Pull Ups or Hardened ring row
8-12 russian swing @16-24/24-32kg
8-12 hollow rocks

Amrap

Complete as many rounds as possible in 10 minutes of

• 5 strict muscle-ups
• 15 GHD sit-ups

LÄMMITTELY
Liikelaajuksien avaus ja lämmittely
• Lonkat
• Lantio
• Nilkat
• Pakarat
• Etu- ja takareidet

TEKNIIKKA
• Lähtöasento
• Linjaukset
• Askeleen pituus

VOIMA JA TEKNIIKKA
Askelkyykky KP/KK
15 min timecap (lisää painoja pikku hiljaa)
3-5 sarjaa
8-10 toistoa/jalka
Lepo sarjojen välissä 60s. - 1,5min.

METCON
Amrap 10
10 Askelkyykky taakse
10 Jalkojen lasku selinmakuulla
10 Etuheilautus

30-20-10 reps for time of:

• GHD sit-ups
• Toes-to-bars
• Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Every 3 min x 12 sets:
A. 30/25 cal row or ski
B. 30 med ball cleans 9/6 kg
C. 25 burpees to target

Rotate stations for total 4 sets per each.

Unilateral KB bottom up hold TABATA

triset, 5x
1 wall walk
5 seated dbl DB press @rpe7
5 dbl DB thruster

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(24)
WRK 10:00 REST 2:00 WRK 10:00
10 single arm dumbbell ground to overhead
10 breakdancers
5 hand release push ups
10-10m shuttle drops
(10m run w/body builder at each turnaround)
10 v-ups

Finisher
50 round the world
:30 chest opener per side
1:00 pigeon

Lepopäivä

For time:

10-1 Clusters 42,5/30kg
Row 200m

15 - 20