21/15/9

• one handed thruster w. Kettlebell
• burpees

4 rounds:
14 Single DB Box Step Ups (7/7) 60/50cm 25/17,5kg
:30-45 Heel Bridge
1min Rest

Warm up

Inch worms
wall squats
single legged deadlifts

Part A

3 sets

8-12 deadstop russian swings
into
Max rep wall hack squats

2min rest

Part B

Tabata Goblet squats

20 sec on
10 sec off

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs/ towel slides/ inch worms
5-10 hamstring walk outs/ floor curls (adv: eccentric single leg)

60 sec rest

33-27-21-15-9
Row for cal
Situps
Burpees

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

https://us02web.zoom.us/j/88989677267?pwd=MU9vUGFzbmNtazV4ZjlUUlpGZlhHUT09

AMRAP 15:00
Right arm Overhead DB walking lunge (length of gym) 50/35
8 burpees
Left Arm overhead DB walking lunge (length of gym)
8 chest to bar pull-ups

Assesory Work
NOT FOR TIME
3 rounds
Banded good mornings 15-20 reps
Weighted Glute bridge (with barbell) 8-10 reps

Halting Clean Pull 5x3
- 1s pause irroitus maasta, 1s pause polvien alapuolella ja 1s pause polvien yläpuolella.
- samat pauset alas mennessä.

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN

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HIP CLEAN

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HIP SNATCH

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TAKAKYYKKY