Until 50 DB man makers are completed:

Every 2 min:
250/200 m row
Max DB man makers (35/25 lb)

Alkulämmittely leikkiä ja mobility

Nopeusrata

10min amrap
6 thruster kepillä
1 köysi
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt

5 Rounds x AMRAP 3:
60 Double Unders (SU)
20 Jumping Lunges
Max Rounds of Single Dumbbell "Macho Man" (Kettlebell)

Rest 1 Minute Between Rounds

Single Dumbbell "Macho Man" (3 Reps Each Side)
1 Round of Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

2-3 min light cardio
1-2 min banded oh strech (each side)
1-2 min couch strech R/L
2-3 min lacrosse ball to trapezius area

3 Sets
10m Seated Sled Drag Face Pull - Light
5 Dumbbell Cross Body Muscle Snatch
5 Single Arm Dumbbell Push Press
5 Depth Box Jump (drop from 3-6" plates)

3 rounds:
10 sec work 50 sec rest
1. Push up
2. Row or ski
3. Burpee

Alkulämmittely ja mobility

Voimistelua:
Kuperkeikkaa ja kärrynpyöriä

Otm 12
Käsilläseisontapito, 20-30s
Kuppipito 10-20s
T2b tai jalkojen nosto 4-8

Loppuvenyttelyt

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout