OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - 5/5 Sciatic Nerve Floss
MIN 2 - :25/:25 Side Plank Rotations
MIN 3 - :50 Child's Pose

4 rounds for time of DT
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

AMRAP 12'
10+10 KB PUSH PRESS
32/24 - 24/16
10 SIT UP
*E2MOM : 10 BURPEES

Bent over row 4x8 reps

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

EMOM’30
1. 15/12cal bike erg (sub 45sec)
2. 2 Rope climbs
3.10 DB STOH 2x 22,5/15kg
4. 10 burbee over DB
5. 7 DDB snatch 2x 22,5/15kg
6. Rest

3 rounds for quality:
6 Seal Rows
15-20 Weighted GHD Back Extensions

Deadlift 5x1 rep, then max reps @ 60%

Bench press 5x1 rep, then max reps @ 60%

1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Viimeinen vko progressiota.
• Yritä saada 1 cal lisää jokaiseen laitteeseen (viime viikkoiseen).