• 3min. Bike/Row/Run

• 60s. Squat + twists

• 60s. Up/Down dog

• 60s. Shoulder rotation w / stick

• 2x
  6 Snatch/Clean gripDeadlift
  6 Muscle snatch/clean
  6 OHS/Front squat
  6 Press

• 2x
  3 Position snatch
  3 Position clean
  3 Split jerk

• Mobility...

5rft:
8 DB front squats
12 Burpees
16 Squat jumps
20 DB push press

Muscle

Lower
H - Back Squat
M - OH Walking Lunge
L - Step Ups

H - Deadlift
M - Banded Pull Through
L - Good Morning

H - Weighted Sit Up
M - Banded Crunch
L - Crunch

H - Toe to Bar
M - Landmine Twist
L - Toe Taps

Metcon

Lämmittely ja mobility

Viestijuoksua joukkueissa

Corea

Loppuvenyttelyt

M)
Pull

F)
Skill: Arms
5 x 5 French Press
5x20 Banded Push Down

Metcon:
5 Rounds of
50 M. Sprint
21-18-15-12-9 Wall Ball & Sit Up

(1000 m row,9 burpee,250 ski row-750 m row,15 burpee,350 ski row- 500 m row,21 burped,450 ski row.)for time

M)
Push:
24-12-6-12-24

F)
Skill:
5 x 10 Hammer Curl
5 x 15 Pull Up
5 x 20 Banded Bicep Curl

Metcon:
'Fran'
21-15-9
Thrusters
Pull-ups

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

EMOMx8:

Odd: 4 Snatches 60/40
Even: 7 Overhead Squats 60/40

Find a heavy sets in 20min.
1 Snatch (10min.)
1 Clean & Jerk (10min.)