Alkavalla 2 minuutilla x 5, nouseva paino
3 x rinnalleveto raakana + työntö saksaten, paussit vastaanotossa ja dipin ala-asennossa

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Tricep Roll
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict Hspu
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 2min
4min amrap
2 strict hspu
10 front squats 50/30

EMOM 9, Thrusters 42,5/30kg

Minute 1 - 3 : 6 Thrusters
Minute 4 - 6 : 9 Thrusters
Minute 9 - 12 : 12 Thrusters

.....we will meet "Fran" soon...

How Did it Go?

World's Greatest Stretch x 10 reps

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN

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SNATCH

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TAKAKYYKKY

5 Minutes of Parasympathetic Breathing

Warm up(8)
2rds
10 supermans
10 jax
10 heels to rear

Mobility(2)
1:00 min bf stretch

Fittrain(16)
:25 on :35 off x4
jump rope
plank taps
squat hold
renegade row

Opt(12)
1000m row
800m run or sandbag carry

Finisher
30 w-raise
50 temp tantrums
1:00 min samson

warm up: 5-10 min with erg ascending pace, shoulder mobility + activation, lifting warm up, few huspu warm up sets

10 rds
1) 5-10 huspu + max burbee
2) 30s max box jumps + 2 power clean (drop and go, hevyish weight)
3) rest
this is not all out workout. Keep sustainable pace during workout. Nice and sweaty.

Olkapäälämppä 3 rds

20 RFT

15 Sit ups
15 Air Squat

TC 20