Warm-Up

5-10min Bike/Row/Airbike…

Then 3 rounds:
10 Double KB Deadlift
10 Double KBS (eye level)
5+5 Double KB Front Rack Reverse Lunge
5 Burpee over KB
30sec Plank Hold

Strict Pull Ups

5-5-3-3-2

Use Weight / Rubber Band

Send Off 3:00

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press. Emom Wallball 9/6kg

Athlete A perform first complete Part 1. After that athlete B. Then moving Part 2.

Kapea penkki max1
Vinopenkki käsipainoilla 4x8-12
Leuat 5 sarjaa eri otteilla (toistot 6-12)

Haarahypyt, sprintit, kyykyt

Round 1. Sulava liike
Round 2. Räjähtävä liike
Round 3. Hidas/isometrinen

+
Lankkuvariaatiot, selänlihasten vahvistus

Power snatch 6x1
Clean+2Jerk 4sets
BSQ 5x3

For time

• 800-meter run
• 30 GHD hip and back extensions

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

5 rounds
In 3min
500m row
8 strict pull ups
Amrap DB step ups
3min rest

CNJ daily max
Clean pull 5x2
Push press 5x3