Pendlay row 6 RM

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)

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

EMOM for 4 rounds:
1) Cross crunches
2) Plank hold
3) 1-KB Farmer’s carry
4) Rest

AMRAP 2 x 5

15 Russian Swing 32/15kg
7 Burpee Box Jumps 24/20". Box Facing
20 Dumbbell Snatch 22,5/15kg. Alternating.

Rest 1:30 btw amrap. FULL SPEED!

AMRAP 7 (with a pair, You go I go style)
8 cal erg
12 KBS

-rest 2 min-

AMRAP 7 (with a pair, You go I go style)
8 Wall ball
12 KB deadlift

For Total Load:
5 Sets of 3
 

Wod
For time
12-9-6-3

Clean and jerk 50/35
Bar over burpee

tc 10 min

3 rounds:
10 Pull-ups
20 Push-ups
10 DB Bicep Curls
Rest 2:00