20 mins amrap
400m Run
21 box jumps
15 hang power cleans 135/95
9 toes to bar

Groin Series Perform:

3 Rounds of B1) + B2) + B3)

B1) 1-leg Adductors rock with rotation of spine

Use a small plate to have some resistance in your shoulder and feel a better stretch in the adductor. Feel a gentle stretch, and rock forward after each stretch to release pressure. 10 reps/arm before changing leg Demo Video:

B2) 1 Banded Leg Squats
Place the one end of the band around the rack at knee height and the other around your leg just above your knee. Make sure you create a good amount of resistance in the band so that you feel the band pulling on your leg. Slowly and controlled go into a squat, letting the band pull your knee out and stretching your adductor. When standing up create a light pressure against the band to activate the adductor. 10 reps/ leg with a 2 second pause in the bottom of the squat position.
Demo Video:

B3) Front Squat
Front Rack Hold with Bar slowly going into Squat keeping elbows high. You need to strengthen your new range of motion by loading the movement. Perform a tempo front squat, where you go slowly into your new squat and front rack position. 8 reps @ 3131 (Tempo: 3sec down,1sec pause in the squat, 3sec going up, 1sec pause at the top) Demo Video:

03 Rounds for Time :

► 10 Strict HSPU
► 15 Strict Ring Dips
► 20 Strict Push Ups
► 45 Strict Pull Ups

Takakyykky

4 x 12

Kahvakuula heilautus x 7
kyykky x 7
MOLEMMAT LIIKEET TEHDÄÄN SAMALLA MINUUTILLA!

7 min AMRAP:

• 100 m run
• 7 deadlifts
• 7 push press

3 Rounds for Time :

► 15 Pistols G.
► 10 Knees to Elbows
► 15 Pistols D.
► 20 Push Ups

5 x 2 toistoa, tekniikka säilyy

Lepoja

Maastaveto 6x3x70-80%
Pukkiveto 4x6-8 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
KapeaPenkki 5x5 (kevyt)