Lepoja

“Linda” without Deadlifts
10-9-8-7-6-5-4-3-2-1
Bench presses (bodyweight)
Cleans (3/4 bodyweight)

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

AMRAP 5:00
Buy in 50 wallballs 20/14
12 power snatches 65/45
12 lateral barbell burpees

Rest 5:00

AMRAP 5:00
Buy in 35 wallballs
9 power snatches 75/55
9 lateral bar burpees

Rest 5:00

AMRAP 5:00
Buy in 20 wallballs
6 power snatches 95/65
6 lateral bar burpees

*score is total rounds + reps

1.
10-8-6-4-2
Cossack Squat @16/24
Goblet squat 3 sec paused at the bottom @16/24
Rest: 20 x sit-up

2.
Wod - stacking
Russian swing @16/24
Air Squat
Alt Dead Snatch @16/24
Jumping Lunges
Push-Up

2 rounds
5min amrap
10 ctb
20 power snatch 35/25kg
40 DU
Amrap row for cal
5min rest between each round
Straight into...
2 rounds
5min amrap
10 Burpees
20 Push press 35/25kg
40 Air squats
Amrap row for cal
5min rest between each round

12 min Emom
3 Snatch 50-60%

Warm up: 1-2 rounds
10/10 Bulgarian split squat
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
15/15m One arm farmers carry
10 Banded press BTN with snatch grip

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Squat snatch:
Lähtö pukeilta/korotettuna polven päältä.
3 x 3 @70-75% R.2

2 x 2 @75-80% R.2-3min
Pidä toistot teknisenä!

Every 30sec x 10
1 Squat snatch @65-70%
Jokainen toisto pitää olla samanlainen.

Emom 12
1) 8 DBL DB thrusters 2x 25/17.5kg
2) 12 cal assault bike
3) rest

4 rnds
7 Bulgarian split squat e/s 1x 25/17.5kg
14 DBL DB rdl toes on plate 2x 25/17.5kg
40s weighted plank
90 rest B/w sets