15min mobility:
-it-kalvo (rulla)
-pakara (pallo)
-pohje (rulla)

Maastaveto 5x80%, 8x70%
Hyvää huomenta kumpparilla 3-5x12-20
Läpiveto kumpparilla 3-5x12-20

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

• Foam Roll Hamstrings x 60s each (6-12 inch passes)
• Active Straight Leg Raises x 20 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

GIORNO 1
PARTE B

Bench press 4x12 70 % rest 2’

Snatch grip push press

e2mom 10-8-6-4-2 ( partire dal 35% dello snatch e aggiungere peso ogni round)

PARTE C

C1
3 Set

250mt Row 80% Effort

250mt Row 85% Effort

250mt Row 90% Effort

250mt Row 95% Effort

C2
4x

3’ On 3’ Off

21 Sit Up

15 WallBall 12/9kg

12 Pull Ups

Max Deficit HSPU

WOD1
Amrap 12'
3 Bar Facing Burpees
3 STOH 60-50/40-35KG
ogni 3 rnd max rep unbroken TTB

WOD2
Con DB o KB
20 Thruster
20 Hang Power Clean
20 Push Jerk
20 Ohs one arm (10 per lato)
20 Front Squat
OGNI MINUTO 4 BURPEES
22,5-15KG/20-10KG

Pistoolikyykkyprogressioita

A.
2 rds:
1min. Row/Air bike
5 Walk out + Push up
5+5 Spider lunge + twist
6-8 Ring row

2 rds:
30s. Row/Air bike
5 Deadlift
5 Front squat
5 Shoulder press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Ankles

3 x 20 sek work, 20 sek rest

-Kyykkypito
-Lankkupito
-Rengassoutupito

Loppuun 4 min AMRAP DU

3 x max aika rengaspito yläasennossa
3 x max aika rengaspito ala-asennossa

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

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