5 RNDS, easy pace

Single leg Glute bridge hold 0:30 + 0:30
4 TnG Power Snatch 70%
10 C2B
500m Row

40 - 60 Minute Bike, Run or Row

12 min AMRAP
25 DU
5 HSPU
3 Power snatch @55

Back Squat

6 x 4 x 85% - 90% 4 RM

SO 3:00

10min amrap: katkarapukyykky (vuorojaloin)

Pidä kokonaan lepi.

A,
Block Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Pheezy"
3 rounds for time of:
5 Front Squats @75/50kg
18 Pull-ups
5 Deadlifts @102/70kg
18 Toes-to-bars
5 Push Jerks @75/50kg
18 Hand Release Push-ups
goal: sub 12 mins

C,
For quality:
3x10 Back extension, pick load
3x10 Banded Pull Throughs
Arms Overhead Split Lunge Hold, 3x L 30 secs/R 30 secs

“Barbara Ann”
5 rounds, each for time, of:

20 HSPU
30 deadlifts (61/43 kg)
40 sit ups
50 double unders

3 minute rest between rounds.

Front squat

Build to 3RM

Warm Up
30 Secs each
Knee Hug alternating
Grab foot behind alternating
Grab shin pull up (glutes/hips)
Leg swings
Reverse lunge twist toward knee
Arm Circles/Butterflies

Workout
Run 2 miles

Cash Out

10 V-Ups
5 Pull Ups
15 V-Ups
10 Pull Ups
20 V-Ups
15 Pulls Ups