EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

---

---

EMILIO ESQUEDA alla oleva tai perjantai

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2-3x[2+2+2+4]@33% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 70 jerk-%, rest btw sets 2min *example of rise 50-60-65%

RDL *sn grip
3x5@50%, sn-%, rest 2min

---

SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

2min max antal knäböj
1min vila
2min max antal armhävningar
1min vila
2min max antal situps
1min vila
1min max antal burpees
1min vila
1min max antal wallballs

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg

5-5-5-5

10min Emom

Kettlebell snatch 5+5, 10xsdhp and 10xpush press skills.

Pre-WOD:
Work up to a heavy 3 rep max Back Squat

WOD :
- 8 rounds Tabata Wall Ball Shots (20/14#), record minimum round of reps
- 10 second rest

- "Annie" 50-40-30-20-10
- II Unders
- Sit Ups

RX'd double unders from half of 30 on down ... as in single, double under, single, double under ... getting better, getting there ... making progress. Working to have II Unders off my list to be RX at!

1000m row
50 box jump
40 wall-ball
30 push-up
20 pull-up
10 burpee

Pareittain aikaa vastaan:

5 x 20 m kelkantyöntö, toinen työntää kun toinen lepää (5-10 kg kelkassa)

Sen jälkeen

3 x 200 m juoksu + 20 m hollow kierintä

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

A:
Back Squat
4 x 3 @ 80%

B:
10-1
Back Squat
Burpees