Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Paused front squat

Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

• 4 Round of:
Rope Climb 3 reps
GHD Sit Ups 21 reps
GHD Hip Exstensions 21 reps
(Selezione la variante di Rope Climb; Standard, Legless o Standard con Vest (9/6Kg))

Jerk 6x2
rest 2-3min btw sets

EMOM 16

1) 12 alt. pistols
2) 12 - 16 toe to bar
3) 3 MU
4) rest

Warm up
250m run or 10 cal bike
Then 2 rounds
Duck walk
10 Glute bridges
5 pausing air squats (3 seconds)

Monday: Backsquat
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

WOD
Every 4:00 for 24:00 (6 rounds)
20 jump rope
15 sit ups
10 cal bike or row
5 wallballs

AMRAP 15
60 WB 9/6kg
40 Snatches 35/25kg
20 Burpee Box Jump Overs 60/50cm
10 Bar MU

Joka alkava min x 6

*7 täydellistä wall ballia
*3-5 chest to bar

Joka alkava min x 6

*7 täydellistä wall ballia
*3-10 pull ups