Shoulder press 3 x 1

Mobility

Lower Body

3 rounds

50 KB Swing
30 KB snatch
20 KB over burpee

Tai käsipainolla
50 DB clean & jerk vuorokäsin
30 DB snatch
20 DB over burpees

3 rounds:
10+10 bulgarian split squat
12-15 DB sumo squat
-rest 1-2 min between rounds-

3 rounds:
15 weighted box step up
15 glute bridge
-rest 1-2 min between rounds-

Lepoja

10 x
4 HSPU
8 wallball

TC 15 min

Jos tekee ti kuntokarkelon, muista ottaa iisisti (esim 7 rundia riittää)

Loppuun omavalintaiset vatsat & liikkuvuus / Asta vetää

Build up to a 5 rep max power clean

EMOM 15
1. 10-14 one arm DB thruster (alternating)
2. 8-12 devil's press (alternating)
3. 10-14 box jump

Harjoitellaan "Murphia" Varten

Urheilukentällä:

5 kierrosta:
400 m run
10 leukaa
20 punnerrusta
30 ilmakyykkyä

Loppuun vatsat!

W.UP
Banded shouldder distraction: 1-2'
Banded Tricep stretch: 1' per lato
Banded hamstring pull-down: 1-2' lato

4 RND
5 Strict Pull Ups
10 OHS Empty Bar
5 Tall Box Jump

STRENGHT WL
Warm Up
Pause Low Hang Position Squat Snatch
6×3
POI
(sotto il ginocchio) Hang Squat Snatch
6×3 @70% 1 RM

STRENGHT PL
Back Squat
warm-up:
8 Tempo Pause Squats @40%
6 Tempo Down Fast Up @60%

AMRAP 6'
MAX REP @75% (no tempo)

WOD
"COW"
AMRAP 20'

7 DL HEAVY
14 BURPEES FACING
7 C2B
14 (7+7) WL DB ONE ARM

SKILL
15-18'
HSW

CONDITIONING
EMOM
OGNI 4' PER 4

10 CAL ROW/RUN
10 DB SNATCH
10 BJO
10 RING DIP