Split jerk (use blocks): 3x3

Rest day!

Sali avoinna normaalisti.

Alkulämmittely ja mobility

Harjoitellaan takakyykkyä

10min amrap
5 punnerrusta
5 Boxihyppyä
60m juoksu

Loppuvenyttelyt

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

• 3-2-1-N of:
BB Deadlifts
70% 1RM 3 reps
75% 1RM 2 reps
80% 1RM 1 rep
85% 1RM max reps

5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhe

3 Rounds:
5 Inch worms + push up
10 alternating single leg v-ups

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Accumulate 50m of animal
walks
(bear, crab, seal, pig, lizard..)

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2 Rounds of banded thoracic
flow

WOD :

TEAM OF 2 :

EMOM 10

A. 10X Hang Squat Clean
B. 12x HR Push Up

DIRECTLY INTO :

AMRAP 10
A.
6x C2B
3x Devil Press
6x Pistol Squat
B. DL Hold

60 cal row.
50 toes to bar.
40 wall-ball shots (9/6 kgs).
30 cleans (60/43 kgs).
20 muscle ups.

AMRAP
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN