Quality for time:

30 strickt t2b
30 ghd sit up
30 hollow rock

Zercher squat 3 x 8

Power snatch
(A)

6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

5 x 3 V.1
3min lepo sarjojen välissä.

A: Drop snatch + 2x snatch balance up to heavy
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

** WARM UP**

20 squat rotation
20 scorpion reach
20 crab reach

then

40-30-20-10 plate jumps ( use some plate or step that is about 5 cm high and jump back and forth. rest 20 sec between sets.

 STRENGTH/SKILL
Turkish get up.

5x8/ ( use heaviest weights possible)

10 min practice handstands.. try to get some long holding sets in.

WORKOUT

EMOM20

1. 30 sec plank
2. 16 alternating curtsy squats.
3. 10 burpees
4. 10 push ups

COOL DOWN

5-10 min breathing and relaxing.