Core Lifts:
Snatch 6x3
Jerk Drive Drill 4x5
Front Squat 3x10

MasterWOD Auxiliary:
4 Rounds
250M Row or Run
30 Double Unders

15min EMOM

3 rounds

• 6 Rear Foot Elevated Split Squat / side
• 25 Double Leg Banded Leg Curls
• 30s Max reps Abs w. Plate Switch

Rest as needed between rounds

3 x 5 pystypunnerrus

Loppuun istuen pystypunnerrus käsipainoilla, 2 x 10

Ten rounds:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

8 min AMRAP

1-2-3-4....

*Pull up
*50 % BW deadlift

Lämppä+ mobility

5x5 pystypunnerrus telineeltä ryhmissä

Metcon pyramidi: 1-10-1
Burpee
Kyykky

Tabata 12x20/10
Linkkari ja Lankku

Burpee zwykły według aplikacji 5-5-5-5-6

Plank 1’’

Podciąganie 1-1-1

Plank 1’’

Clean 5-5-5-5-5 20 kg

Plank 1’’

Swing 6-8-10-12-14 24 kg

Plank 1’’

Pompki 2-4-6-8-10

Plank 1’’

Work to a challenging set of 3+ in 20min.

Rest 2.00 between sets once weight approaches 70% of 1RM

25 Box Jumps (30 inch box)
Rest same amount of time it took to complete
50 Box Jumps (30 inch box)
Rest same amount of time it took to complete
75 Box Jumps
Done