Stretching & OH massage

Stretching
. up-to-down dog transitions x5
. side stretch against the wall (2m/side)
. side stretch in lunge against the wall (2m/side)
. torso rotation against the wall (2m/side)
. torso rotation in lunge against the wall (2m/side)
. seated hamstring stretch (2m/side)
. seated hamstring stretch with straight back (2m/side)
. pancake stretch with side bend (3m)
. half lotus forward bend (2m/side)

OH massage
. T-spine extension on roller (2m/side)
. T-spine side-to-side with balls (2m/side)
. trap scrub (2m/side)
. int. & ext. rotation with band (2m/side)
. rig stretch (2m/side)

40m sled push + 40m sprint
Sled should be light and fast

4 Sets Not For Time
10 Cal Row
3 Muscle Snatch
3 BTN Snatch Grip Push Press
3 Overhead Squats
10 GHD Sit Ups

*warm up and groove the snatch patterns

Skill: 5 mins to work on partner assisted strict RMU

Wod: 30 min amrap
60 DBstep ups&22.5/15
50 T2B
40 HSPU
30 BJO@30/24”

"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 50/35kg
Second 50 Reps - 60/42.5kg
Time Remaining - 70/50kg

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 60/42.5kg
Second 50 Reps - 70/50kg
Time Remaining - 82.5/55kg

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 82.5/55kg
Second 50 Reps - 102.5/70kg
Time Remaining - 122.5/82.5kg

Alkulämmittely ja mobility

Otm 10
Käsilläseisontapito 20s
6 etukyykkyä

8min +1toisto
Leuka
Punnerrus
Istumaannousu

Loppuvenyttelyt

OTM 10 min Tall snatch x 2
OTM 10 min Hang snatch + snatch (50-60 % 1 RM)
Snatch 1 RM

Kipping Pull up skills

Pull up top hold Accumulate 2min

Wod
5 Rounds

30s work/30s rest
Dual Db/kb thruster
Double unders

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

AMRAP 12
C2B
*OTM 20 du's