5 rounds, each for time of:

• Run 400 meters
• 15 clean & jerks

Rest 3 minutes between rounds.

♀ 65 lb. ♂ 95 lb.

Alkulämmittely ja mobility

Painnonnostoa

Wod 30s/1min 2 kierrosta
Laite
Kyykky
Burpee
Lankku

Core

Loppuvenyttelyt

• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Viikko 8
5RM

Viikko 7

7×1 nousu V2

• 2x4 -10kg

Core:
3-4 rounds
10 x plank reach
10 x tuck crunch
30+30s. side plank

Emom 5’
6-6 x Snatch
Emom 5’
5-5 x Clean & FRSQ
Emom 5’
15 x Swing
Emom 5’
15 x Push-Up
Emom 5’
16 x Alt Swing
Emom 5’
12 x Alt Dead Clean

Afterparty
2 x 1 min bar hang
Rest: 1 min

Lepoja

In 15 min find
15 rep tech max for DL
mark 3 of your heaviest sets