Warm Up
2 rounds
1.5 min cardio
20 slow cossack squats
5 banded pass through + 10 band pull aparts
10/10 standing trunk twits

Strenght
Overhead Squat with barbell, 3x8 reps @moderate weights
rest 1.5-2.5 min bwn sets
Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
rest 1.5-2.5 min

Metcon
20 minutes of easy/mod pace cardio
perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.

Make up a session from earlier this week that you missed
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Active Recovery / Rest Day
Do some walk like 20-40 minutes and choose couple streches to do right after. Spend for recovery doings like 45-60 minutes. It will be better to practise tomorrow if you do this.
FOCUS ALSO ENOUGH GOOD FOOD AND GOOD AMOUNT OF SLEEP/REST/RELAXING TODAY.

For time

21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row

♀65 lb ♂ 95 lb

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

E4MOM x 10

500/400m row

Fast/moderate pace, not all out

E5MOM x (3-5rounds)

1) 1 round of DT @60/40kg + remaining time easy bike
2) 2 round of Cindy + remaining time easy bike

(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

For time:
40 DB snatch
30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 18 min

Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.

2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg

3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg