3 Sets - Glute Activation
10m Monster Walk
20 Frog Pumps - Load with DB on hips as in video

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

21 - 15 - 9

T2B
KBS 32/24kg

TC 6min

VOIMA
4x6-8
- Kettlebell front squat RPE 7
+ 20s front rack hold
(New set every 4min)

APULIIKKEET
3 rounds of:
- 6+6 Side plank hip abductions
- 8 Reverse hip extensions
- 10 Hanging leg raises

6 x 2 + 2 rinnalleveto + ylöstyöntö

Lämmittely ja mobility

Takakyykky

Teamissa 15min amrap Cindy
-toistot saa jakaa miten haluaa

Loppuvenyttelyt

1 clean pull + 2 hang power cleans

Technique: Snatch, Drop snatch

Complex:
1 Snatch pull
1 Squat snatch
1 Drop snatch

4 kierrosta

5 tangon yli burpee
5 x lätkältä lätkälle hyppy
5 x polvet rintaan