AMRAP4
run 200m
10 burpee box jumps
max calories bike erg

AMRAP4
run 200m
15 wallballs
max calories row

rest 2:00 between amraps

A:
Snatch pull + muscle snatch + ohs 5x1 @easy

B:
Tempo squat snatch 3x2 @70-75%

C:
Snatch max

10 min
30 singles
10 front squats
10 push presses
5 ring rows

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Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

3 Rounds :

2:00 Cardio
30s Banded Hamstring Stretch
30s Banded Lats Stretch
30s Push Up To Down Dog

12x Every 30s.

1 snatch
1-4 @70%
5-8 @ 75%
9-12 @ 80%
- plan your weights ahead

EMOM’16
1. 10 HSPU
2. 30-50 DU

ACTIVE RECOVERY
A) Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfs

then 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn rounds

Tän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.

Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds

(weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight

E4MOM x 10

500/400m row

Fast/moderate pace, not all out