PUSH UP

TECHNIQUE: 10'
. HOLLOW BODY POSITION
. POSIITION OF THE ELBOWS
. EXPECTED RANGE OF MOTION
. SCALED VERSIONS

EMOM 5'
. 7 REPS EACH MINUTE

MAX

MUSCLE
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions

METCON

Nyt mennään syvälle miesten maailmaan. Kuulaillaan, kyykätään, riehutaan käsipainoilla......ym mukavaa

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

10-11 Technique Squat Clean
11-12 Basic Endurance CrossFit
12-13 Basic Endurance Run

STRENGTH
1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
- perform 1-2 warm-up sets then 4 sets at working weight.
1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
- perform 1-2 warm-up sets then 4 sets at working weight.
- Goal: "Mind-muscle" connection, perfectly flat back on RDLs (no flexing through the spine)

CONDITIONING
AMRAP 12:
1 Rope Climb
50 Meter Sled Push (moderate weight)
- Goal: 6+ rounds with a tough but sustainable pace.
Rx+: Legless Rope Climb

EXTRA CREDIT
Seated DB Lateral Raises: 3 x 15. Rest 60s.
*Between each set complete 50 Flutter Kicks

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

5x2 Clean & Jerk with pauses

On clean, take a 2-3sec pause under and on top of the knee.
On jerk, pause at eye level, before going under.
No tng lifts, drop the barbell. Rest as needed.

3 x 10 tekniikkaa

Strength
5-3-1-10-10
Squat Snatch

Metcon
200-150-100-50 Jump Rope Singles
5-10-15-20 Snatch Grip Deadlift

For time:
100 DB goblet squats
80 Alternating DB Snatch
60/45 Cal row
40 Lateral Burpees over rower
20 SA Devils press