EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Bench press 6 RM, then 3x4 @ same weight

2-4rounds:

3-5 false grip walk in
5-10 russian push up
10-20s L-sit on rings

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

3 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
3/ side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
1, ½ or ¼ rotation (each way) of Box pike handstand steps

EMOM 32 mins
min1: dumbell burpee x 8-10
min2: double under 50 or 40" amrap
min3: renegade row L+R+push up x 40" amrap
min4: wall ball x 8-10 @9/6kg

✨️🐞🌿✨️🦗🌱✨️

21-15-9

CTB
OHS 50/35kg

TC 6

3 x e3min: 8-7-6 deadlift @ RIR 0-1