• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Emom 5’
6-6 x Snatch
Emom 5’
5-5 x Clean & FRSQ
Emom 5’
15 x Swing
Emom 5’
15 x Push-Up
Emom 5’
16 x Alt Swing
Emom 5’
12 x Alt Dead Clean

Afterparty
2 x 1 min bar hang
Rest: 1 min

HS hold practice

The GLIDE KIP

5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

Kipping HSPU
Butterfly Pull up

-Yhden käden etuheilautus: 10x10(50 vasen 50 oikea)
-Joka 30 sek tehdään 10 toistoa
-5 Minuutissa 100 toistoa

Sitten 1 min lepo

• TGU: 10 x 1(Emom) (5 tgu vasen 5 tgu oikea)

Treenin kesto 16min

Kirjoita millä painolla teit liikkeet

5 Rounds For Time:
20 Pull-ups
30 AbMat Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes Between Rounds.

FOR TIME T.C 15' OF
600 MT ROW OR 30 CAL BIKE
30 ALT DB SNATCH 22.5/15- 15/10
500 MT ROW OR 25 CAL BIKE
25 BURPEES OVER THE DB
400MT ROW OR CAL BIKE
20 ALT DEVIL PRESS

Banded Lat Pulldowns: 100 quality reps.
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.