Alkulämppä leikki
Pizzalähetti

Mobility

Valakyykky
5x3

Emom 12
1) 4-8 Leukaa
2) 8-15 Ilmakyykkyä
3) 45s Viivajuoksu
4) lepo

Välitesti 2.

Pystypunnerrus 5 RM

AMRAP 14 min

15 deadlifts 80/60 kg
15 wall balls 9/6 kg
15 pull ups
15 v-ups

Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

3 Rounds of

8 Muscle Ups/ 16 Pull Ups + 16 Push Ups
16 Power Snatch (50/35)
24 Box Jump

3 rounds:
12 glute bridge
12 goblet squat
-rest 1 min between rounds-

3 rounds:
10+10 one leg deadlift
10+10 bulgarian split squat
-rest 1 min between rounds-

Lämppä leikki ja mobility

Harjoitellaan kuperkeikkaa ja roikkumista

Metcon:
15min
T2b 4x
Rengassoutu 5x
Kyykky 5x

Loppuvenyttelyt

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg

Back Squat/Takakyykky 1RM 1-1-1
Press/Työntö 1RM 1-1-1
Deadlift/Maastaveto 1RM 1-1-1

Buy in 40 Front rack lunges
30 SU 21OVH 50SU 15OVH 70SU 9OVH