Painonnoston tekniikkatunti Konalassa

5:00 Row
+
2 rounds
5 Inchworms
10 Arch rocks
5 Deck squats
10 DB Shoulder shrugs, alternating
+
2 rounds @ increasing pace
30-second Row
10 Wall balls
60-second rest
30-second Row
5 Burpees over rower
60-second rest

OPTIONAL FINISHER
2-3 SETS
10-12 Tuck-Up + V-Up
1:30 Plank Hold

-Rest As Needed b/t Sets-
- 1 Rep= 1 Tuck-Up + 1 V-Up.

8-8-6-6
back squat

(E3MOM / 2-3rep in tank)

Wod
8 min amrap
Treeni:
20 Db Box step ups 22,5/15 kg

15 T2b

Hiki:
20 box step ups
15 hanging knee raises

WOD
21-15-9
thruster
V-up/tuck crunch
burpee

”Half Hellride”
60 cal airbike
every minute 5 burpees.

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
60 Calories
20 Pullups
…
….
90 Squats
100 Double Unders

10+10 side crunches with kb
20 wall sit leg raises alternating

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

---

Spend 20 min for
find your 1 rep technical max for
squat clean & split jerk
mark 3 of your best lifts