Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

-3 x 3 lisäpainoleuka

3 x 1 legless köysi

Death by Clusters (clean + thruster)

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
kevyt tekniikkatreeni n. 30min
Vapaa valinnaiset lämmöt

POWER POSITION BOUNCE & MUSCLE SQUAT SN On The Plates
5x3@tanko pal 2min

HIT & LEG EXT. & POWER SNATCH start position above knee
3x4@tanko pal 2min

SN SOTS PRESS
4x8@kevyt kuorma pal 2-3min

Omaehtoiset verryttelyt / venyttelyt

Alkulämmittely ja mobility

Takakyykky

4min amrap
3 seinäkävelyä
6 gobletkyykky
20 hyppis
2min tauko
4min amrap
3 leuka
6 askelkyykky
8 burpee

Loppuvenyttelyt

Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

Then go for easy 1 mile jog or bike.

Log results in notes.

25 min of:

10 Strict pull ups
15 GHDSU
12 SLDL, with KB´s
5+5 Bulgarin split squat, DB´s

3 rounds:
12 Front rack lunges
12 DB squat
-rest 1-2 min between rounds-

EMOM 6
1. 8-10 bulgarian split squat (right)
2. 8-10 bulgarian split squat (left)

3 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins

35 minute time cap