Catch up on something from earlier in the week today!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

For time:

4 Legless Rope Climb
100 Double Unders
3 Legless Rope Climb
100 Double Unders
2 Legless Rope Climb
100 Double Unders

TC 10

A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

Tällä viikolla intervalleja paljon, loppuviikosta sit pitkä harjoitus 32-40min.
Kevyempi kyykky ja nopeuspenkkiä alkuviikosta, loppuviikosta raskaampaa valakyykkyä ja mavea sekä semihaastavat raakanostot tiiviillä tahdilla.

2 sets:
45/30 Calories of Assault Bike. Or 60/45 Row
31 Handstand Push-Ups
22 Alternating Dumbbell Snatches 22,5/15 15/10
750/600 Row or 1500/1200 mt Bike
31 KTB AS 24/16
22 Pistol squat

5 rounds (Treeni ulkona!)
walk 3min
run 5min

Scaled WOD
5 rounds

walk 3min
Ergo 5min

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

Standing Banded Abs: 3 x 10 with slow tempo. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 10
12-17 cal row
50 DU's