Miran live

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Kipping Handstand Push Ups 7 reps
Walking Lunges 20 reps
GHD Sit Ups 10 reps

WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist

6x (3 of each)
2min ON/90sec OFF

Alt. A and B

A) 2 Rounds of
4 Handstand Pushups
8 DB Snatches 22,5/15kg
+
Max Cal in the remaining time of the 2 minutes

B) AMRAP 2
6 Power Snatches 42,5/30kg
6 Bar Facing Burpees

A,
Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

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

Complete as:
3 waves of:
5x 1

Start at 70-75% 1RM and increase weight each min.

Reset to 75% 1RM each wave.

Complete sets every 1 min.

B,
"Zeus"
3 Rounds For Time
30 Wall Ball Shots @9/6kg
30 Sumo Deadlift High-Pull @34/25kg
30 Box Jump @60/50cm
30 Push Presses @34/25kg
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
Goal: sub 30mins

C,
Alternating Deadbug: 4 x 20 secs / 10 secs
R Paloff Press, pick load: 4 x 20 secs / 10 secs
Hanging Leg Raise: 4 x 20 secs / 10 secs
L Paloff Press, pick load: 4 x 20 secs / 10 secs
Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Midline

Alternating Crossbody Muscle Snatch- light to moderate

Alkulämmittely ja mobility

Harjoitellaan tempausta

5min amrap
4+4 kp tempausta
20 naruhyppyä

2min tauko

5min amrap
8 seinäpalloa
8 burpeeta

Loppuvenyttelyt

4 rounds for time of DT
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 Sets:
200m Fast
200m Recovery  

[Rest 2:00 After 5 Sets]

3 Sets:
200m Fast
200m Recovery  

[Rest 2:00 After 3 Sets]

1 Sets:
200m Faster