Deadlift 6 RM, then 5-4-3 reps @ same weight

Seuraa videota ja tee samalla mukana.

Karjalan Kovin
Sali Kiinni

Jog 70-80 Minutes @ HR Zone 2-3

OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :45 Banded Ws w/:05 Hold*
MIN 2 - :45 SLOW Arm Haulers

Wod
Treeni

2 Rounds

500/400m Row

25 Dual DB Front squat 22,5/15kg
70 Double Unders

Rest 2 min between rounds

Hiki
2 Rounds
500/400m Row
25 Db squat/ Air squat
70 Single unders

Rest 2 min between rounds

60 Minutes @ HR zone 3

Use ergos as you like

3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts

*Repeat from 6.25.22 

DB Floor Press: Max reps in 2:00 with lightish load
+
- Biphasic Half-Kneeling Pec Stretch
- 5 Parasympathetic Breaths each side (6s inhale + 1s hold + 6s exhale + 1s hold)

Warm Up
3 rounds
1 min row, run, or ski
12-16 cossack squats
12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
:20-30s side plank R&L

Strenght
Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
rest 2 min bwn sets
Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

Metcon
8 min amrap
2-3 rope climbs (target about 1min)
10 toes to bars
12 box jumps to 50/60cm, step down

rest 2 min

8 min amrap
4 sandbag cleans @35-45/55-70kg
8 toes to bars
12m hs walk or 4 wall walks

target 3-4 rounds per set
Keep steady 80% effort pace

Accessory Work
3x12-15 barbell romanian deadlifts
3x10/10 single arm seated db press
3x30 weighted twits + 12-20 seated knee tucks
rest as needed