Rest Day

GENERAL STRETCHING AND MOBILITY
FOUNDAMENTAL WORK ( SQUAT )

3 Rounds of
21–15-9
Burpees
KB Swings 1.5 pood
Dou­ble Unders

• 1-1-1-4-3-2-1 of:
BB Back Squat
1 @ 8 RPE (-10%) (Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
90% 1 @ 8 RPE 4-3-2-1 reps

Within 20 minutes:
3x5 Floor Press
3x Max Ring Rows

With 5 warmup sets build from an empty bar to a heavy set of 5 reps with great technique.
Do a total of 3 work sets at this weight with 2 minutes rest.
Lift in pairs.

yläkropan voimaa osa 2

EMOM 10 min:
- 1 Power Clean.
- 2 Hang Power Clean.
- 1 Full Clean.
- 5 Burpees over the bar.
*** @50/30 kgs.

10 Minutes:

5 Minutes KB Snatch Right (16 kg)

5 Minutes KB Snatch Left (16 kg)

Note: Try to maintain 16-20 reps per minute. Watch the clock, pace yourself, be efficient and “rest” on top.

A surprise WOD, unwrapped in the morning!

For Time:

30 BJ
30 C2B (-> PU -> RPU -> RR)
30 KB swings
30 Front squat 50/30 kg
30 TTB / K2E
30 Push Press 50/30 kg
30 Deadlift 50/30 kg
30 Wall balls
30 Burpees
30 Sit-ups

A:Muscle snatch + power snatch + ohs
@5x3
B: Clean pull + power clean + squat clean
@80% of power clean 5x3
C: Split Jerk from front squat

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25