Puolesta reidestä rive
3@70%, 2@75%, 2@80%, 2x2@85%

Työntö veto puolesta säärestä (korokkeet) 3@90%, 3@95% 3@100%

Suorinjaloin Mave (takakyykystä) 6@55%, 2x6@60%

Agilitytikkaat

10,9,8,7,6,5,4,3,2,1 reps 60kg barbell

15-20min AMRAP
- KB swings x 16
- lunge ISO holds x 30sec e/l or 2 x 15 sec holds
- Spider-man push-ups or incline x 12
- Toes2Bar or hanging knee/leg raises x 8

~ Lämppä: leikki mobbailut
~ Core: kaaripito 6x 20s
~harjoitellaan rengassoutua
~ metcon:
10min
kyykkyhyppy 5x
Rengassoutu 5x
punnerrus 5x

Loppuvenyttelyt

( Wod )

Back Squat
5 x 5 x 55 - 65%. Focus on fast hip extension.
between sets 4 high box jumps.
SO 3:30

150 Burpees / Pullups

3x3 @ 80%/85%/90%

Etukyykky

Pre-WOD:
5 X 3 Power Clean (95#,115#,135#,145#,155#)

WOD - 5 RFT:
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B
- 5 Hang Cleans (#155/#105)

• 1 minute break between each round, 1 minute break is included in the total time.

Good workout. #115 for workout. All T2B.