25' AMRAP
12 KB swing @24/16kg
9 box jump
6 burpee
4 pike push up
12 cal row

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2 miles or 20:00 minutes

Finisher
50 crunches
1:00 hamstring stretch

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

4 min bike or row

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings
X3

E2MOM x 3 ( increasing in weight)
9 deadlifts
6 Hang cleans
3 push press

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

WOD:

3 rounds

20 box step ups
15 abmat situps
10 burpees

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

Three sets of five; 5RM; 95% x 5, 90% x 5

*Liikkuvuus:

Nilkat

*Kyykkyterapia:

-Vatsalihasten käyttö kyykyssä
-Pakaroiden käyttö kyykyssä

*Abmat sit up

E2MOM x6
2 Power Snatch + 2 OHS
60-80% 1 RM Snatch