~ Lämppä: leikki mobbailut
~ Core: kaaripito 6x 20s
~harjoitellaan rengassoutua
~ metcon:
10min
kyykkyhyppy 5x
Rengassoutu 5x
punnerrus 5x

Loppuvenyttelyt

For Time
60 calorie Row
50 Wall Ball Shots (20/14 lb)
40 Box Jump Overs (24/20 in)

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

Alkulämppä:
Peili-leikki (aina kun joutuu palaamaan lähtöpaikkaan= 5 burpeeta)

Mobility

Taito:
HS-juttuja

WOD
9min AMRAP
2-4-6-8-10...
Leuka/rengassoutu
Viivan yli burpee
Valakyykky kepillä tai tangolla

A) AMRAP 7 Minutes:
14 Burpees
7 Power Cleans 60/40 Kg

The barbell weight should be light-medium for you, scale load accordingly.

Rest 5 minutes…

B) AMRAP 7 Minutes:
35 Double-Unders
7 Handstand Push-Ups

Scale Dubs to Singles or 15 attempts per round. Scale the Handstand Push-Ups to 1-2 AbMats or to heavy Dumbbell Presses today as needed. You should be able to move through the pushing movement either unbroken or in 2-3 quick sets as you fatigue.

Rest 5 minutes…

C) AMRAP 7 Minutes:
Meters Rowed

Post rounds, reps (or meters), and Rx to comments.

"HEAVY DAY"
► Shoulder Press
3▼3▼3▼3▼3-
- 2' rest

2 Power Snatch
4 OH Squats
6 Burpees
8 Rounds

Kahvakuula
Rive&Työntö

3 Kierrosta
1min Wallball
1min T2B
1min Kettelbell swing
1min LEPO