Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
5 bent over row/ring row/pull ups
10 body saw
15m shuttle run ×4
10 squats (2 sec dwn, 2 sec hold)
5 walkouts

Finisher
1:00 six inch hold
1:00 samson stretch

Resisted Nasal Breathing 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

Normal warm up
10 passthroughs

Gymnastics work
EMOM x 10
Min 1: max handstand hold
Min 2: max effort TTB

WOD
Every 3:00 for 30:00 (10 rounds)
10/8 cal bike
12/10 cal row
10 AKBS 50/35
10 goblet squats

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

For time in teams of 3 - divide anyhow:
1200 / 900 m row
90 wb
120 ring row
90 db snatch
120 push up
1200 / 900 m row

TC: 30min

Rasittavuus: RPE 8-9
Molemmilla tunneilla voi tehdä kumman tahansa version, koska samat liikkeet ja sama kello.

Floor Press: 1RM in 8 sets. Rest 2:00
- Goal: +2.5kg on PR
- optional: 5x5 with 80%effort

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

Lepoja / huoltoa

Yläkerta pumppaajilla Deload = Huoltoa ja Pk harjoituksia ilman voima treenejä.

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

For time:
100 pull up