*työnnä joka sarja eripuolelle saksiin

4× 1+1@80%, jerk-%, rest 2min

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

6 Rnds
Work 0:40, Rest 0:20.
Stepping Lunge, Alternating
Strict Toes to bar
Dumbbell Press
Deadhang on pull up bar
Kettlebell Snatch, alternating
Row max. calories
Result is total calories.

3-5rounds:

3-10 strict pull up
15 hollow rock

A,
3 rounds for time of:
7 Thrusters @61/43kg
14 Assault Bike Calories
21 Wall Balls @9/6kg
63 Double Unders

Goal: sub 12 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
3x6 Eccentric Kneeling Heels-to-Butts
3x6 Tempo Banded Goblet Squats, pick load
3x6 Eccentric Barbell Rows, pick load
3x6 Eccentric Incline Dumbbell Flies, pick load
3x6 Tempo Dumbbell Pull Overs, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Eccentric Kneeling Heels-to-Butts- 6 secs lowering
Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
Eccentric Barbell Rows- 6 secs lowering
Eccentric Incline Dumbbell Flies- 6 secs lowering
Tempo Dumbbell Pull Overs- 6 secs down and up

Alkulämmittely ja mobility

Hyppynarua

10min amrap
20 hyppyä kepin yli
10 istumaan nousua
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

● BACK SQUAT TEMPO 4x10 (3/0/2/0) 3min rest

CNJ daily max
Clean pull 5x2
Push press 5x3

Warm-up

3:00 Air bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Clean
Build up to workout weight
+
1-2 Rounds
20 Double-unders
5 Chest-to-bar pull-ups
3 Wall-facing HSPUs
1 Clean @ workout weight

3×2@70%, sn-%, rest 2min