Yoga with Minna

• 2-3min. Row/Bike/Run

• 60s. Spider lunge w/ twist

• 60s. Up/Down dog

• 60s. Scale + stretch

• 2x
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS

• Mobility...

• Work on: Back squat

3-5-8-10-8-5-3 reps of clean grip deadlift.

Reps should be done unbroken and without the need to let go of the bar.

1000 m soutua
50 thrusters 15kg/tanko
30 rengassoutua
Aika 9,45

AMRAP 4, 8 & 12
10 Hang Power Snatch
25 Deadlift
10 OHS
25 Box Jump
.
30/42,5kg
-> Each amrap starts from the beginning
-> 3 min rest between the amraps!

For time
21-15-9 reps of;
Dips*
1-arm KB Rows
Single Arm KB Push Press (each arm)
Cal Row/Bike/Ski

Dip Options: Ring, Bar, Between Box, Box

For time:
1,2 km hill trail run or 2000/1500 m row/ski

then
10 rounds:
6+6 single DB push press 17,5/12,5 kg
6 T2B
15 m DB goblet walking lunges (7,5 m + 7,5 m)

then
1,2 km hill trail run or 2000/1500 m row/ski

30min amrap
X unbroken pull ups
X unbroken thrusters 42,5/30kg
X sec unbroken nose to wall handstand hold
Don’t go for broke. Pick a number you can hold throughout the workout. Walk between each exercise.

8 x 3-6 Bar MU unbroken, every 1:30

• 9 Min AMRAP of:
BB Power Snatch (50/35Kg) 1 rep
Toes to Bar 1 rep
BB Power Snatch 3 reps
Toes to Bar 3 reps
BB Power Snatch 5 reps
Toes to Bar 5 reps
Etc.