OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Machine (Nasal Breathing Only)
-Rest as Needed b/t Sets

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

Finisher
30 double crunch
1:00 samson stretch

Snatch technique
*Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

WOD
For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(30)
walk, run or choose a workout from the feed

Finisher
50 leg raises
1:00 quad stretch

"Mark Klement"
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
TC 35

3 Rounds

25 Wall Balls
50yrd sled push 40lbs

AMRAP 15
10 DB/KB snatch (5/ side)
300m run
10 DB/KB push press (5/side)

Takakyykky 6 RM testi

A,
Zercher Squat 3-3-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 20 mins of:
Partner 1: Run, 400 m
Partner 2 - AMRAP of: 30m Farmers Carry, + 10 Double Kettlebell Shoulder-to-Overheads 24/16kg

C,
AMReps 10 mins: Bike Calories

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 50 thrusters 30/25 kg
10:00 - 20 strict pull ups
15:00 - 40/30 cal ski
20:00 - 40 box jump overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike