AMRAP 15:
6x Wall climb (YGIG)
12x KB Goblet squat (Sync)
18x Burpees (YGIG)
24x KB Swings, US (Sync)
30x V-Ups (YGIG)

-1min break in between rounds

Movement prep

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

DB seated box jump

4 x 3, go every 1:30-2:00

8x3min ergoja, naruhyppyjä, burpeeta, farmarikävelyä ja bokseja.
__

LÄMMITTELY
10-12 min AMRAP

1min vaihtuva ergo
20-30 hyppynaruhyppy (du tai su)
8 box step over (boksin ylitys askeltaen)
7+7 yhden käden maastaveto kahvakuulalla
6+6 yhden käden kahvakuulaheilautus
5 burpee
__

HARJOITUS (peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HRmax)

8x3min, 30s lepo/vaihtoaika

A) soutu
B) viivajuoksu/hölkkä 50m + 5 box over burpee (burpee+ boksin ylitys askeltaen tai hypyllä
C) pyörä
D) 30-50 hyppynaruhyppy (du tai su) + farmarikävely 50m (2x kahvakuula, keskiraskas)

Harjoituksessa vuorotellaan osiota A, B, C ja D. Osioissa B ja D tee liikkeitä niin monta kierrosta kun ehdit. Osioissa A ja C mene fiiliksen mukaista vauhtia; joko iisisti palautellen tai reippaasti hengästyen, tai jotain siltä väliltä!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

(Partner Workout - YGIG)
2 Rounds for Time:
-20 T2B
-24 Single DB Hang Clean and Jerk @1x22,5/15
-400 m Run (200-200)
-20 T2B
-24 Dual DB DL @2x22,5/15
-400 m Run
-20 T2B
-24 Single DB Devil Press @1x22,5/15

2 min Rest

Then
Rem.time AMRAP:
-20 Partner WB Sit Up @9/6
-20 Partner WB
-20(10/10) Up-Down Over Partner

TC: 32 mins
Score: A: time / B: reps and rounds

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Find 5RM in twenty minutes

For time

• 7 hang cleans
• 7 front squats
• 7 shoulder-to-overheads
• 7 bar-facing burpees

♀ 75 lb
♂ 115 lb

Emom6

1: sit-ups
2: 0:20 hollow hold
3: 0:45 reverse plank