4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
50m KB overhead carry
4 Seiza squat sits
20 Banded pushdowns
10 Alternating landmine cossacks

LÄMMITTELY
2 x 60s./liike
1. Omavalintainen laite
2. Nilkan venytys pumppailen oik.
3. Nilkan venytys pumppailen vas.
4. Lankku + lonkankoukistajan venytys
5. Sivukävely vk
6. Selinmakuulla rullaus vk kanssa / kp käsissä

VOIMA
3 x 8 takakyykky
Tempo 2-2-2

KAHVAKUULA CIRCUIT
2-3 x 30s./15s.
1. Gorillasoutu
2. Maastaveto + pystysoutu
3. Thruster
4. Etuheilautus sivulta sivulle

For time:

21 dumbell snatches, 1 arm
21 lateral burpees over dumbbell
21 dumbell snatches, 2 arm
21 lateral burpees over dumbbell
19 dumbell snatches, 1 arm
19 lateral burpees over dumbbell
19 dumbell snatches, 2 arm
19 lateral burpees over dumbbell
9 dumbell snatches, 1 arm
9 lateral burpees over dumbbell
9 dumbell snatches, 2 arm
9 lateral burpees over dumbbell

Time cap: 15 minutes

22,5/15kg dumbbell

Teenagers 14-15:
♀ 20 lb (10 kg) dumbbell
♂ 35 lb (15 kg) dumbbell

5 strict ring dips + 8 dumbbell push-ups

Go every 3:00

Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

By Wodliiga

Back squat 1 RM

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roller T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before
lowering.
-Rest as Needed b/t Sets-

2 rounds:

AMRAP6

6 x shuttle runs (1 rep = 7,5 + 7,5 = 15m)
8-10 x T2B's
3 x wall walks

Rest 1:30 between amraps

Tall clean
4 x 3 @ 50% of 1RM clean, build over the 4 sets if it feels good

Jerk behind the neck
3 x 4 @ 80% of 1RM clean & jerk

Snatch grip deadlift
4 x 3 @ 100% of 1RM snatch

Back squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

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