Alkulämppä leikki: "Peili"

Mobility

Taito: Voimisteluliikkeitä treeniä varten

WOD

Emom 6
1) Voikka 1
2) 45s Kone

-tauko

Emom 6
1) Voikka 2
2) 45s Viivajuoksu

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks
Overhead squats

– Rest as needed between sets –

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg

** All sets of each movement need to be unbroken (so 10 UB power clean and jerks to start, then drop the bar before 1st set of 10 overhead squats)*

Tabata
Burpee
Plank hold

Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

*rack, *tc 20min

2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Ball bottom of the foot
MIN 2 - :25/:25 Calf Roller
MIN 3 - :50 Child's Pose

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

BENCH PRESS

4x6 @85%

Every 3min

Weighted Pullup 3 RM