E.M.O.M. 20'
► 05 DeadLift - 1'
► 30 DU - 1'

3 rounds:
A1. Reverse squat with dumbbell x 8 side
A2. Snatch grip one leg deadlift x 8 side
A3. Farmar walk with one kettlebell 40 m (heavy)

Coming Soon

Wall Sit - how long can you hold?

Lämmittely leikkiä ja mobility

Eläimet 2 kierrosta 10m
Rapu
Mittarimato
Sammakko
Hämähäkki

12min amrap
5+5 askelkyykky
5 punnerrusta
5 rengassoutua

Loppuvenyttelyt

3-Position Squat Snatch
5 Sets @ 65%

1. Power Snatch + Squat Snatch
   1 Complex On the 1:30 x 7 Sets:
   Performed @ 75%

2. Pausing Snatch Pulls
   5 Sets of 2 at 90%
   Pause 2 Seconds at Knee Level

3. Back Squat
   6 Reps @ 70%
   4 Reps @ 75%
   2 Reps @ 80%
   6 Reps @ 72%
   4 Reps @ 77%
   2 Reps @ 82%
   6 Reps @ 74%
   4 Reps @ 79%
   2 Reps @ 84%
   All Sets completed On the 2:00

4. Conditioning
   4 Rounds For Time:
   40 Air Squats
   30 Sit-ups
   20/15 Calorie Assault Bike

Turkkilainen ylösnousu

5x 3+3

Lämmittely ja mobility

Takakyykky 5×5

Metcon 21 15 12 9
Rengasdippi
Seinäpallo

Loppuvenyttelyt

5 kierrosta:

5 leuanvetoa renkailla
7 käsipainothrusteria
1 min lepo

Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)