2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4 min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

A,
Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Strict Pull-ups 2x max rep

Rest as needed between sets.

D,
Every 1 min for 15 mins, alternating between:
max rep Row Calories
max rep Back Squats, 102/70kg
Rest 1 min

E,
For quality:
75 Banded Good Mornings
50 L/50 R Banded Bulgarian Split Squats
Banded Plank Hold, 2 mins

• 45 Degree Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Joka alkava 4min x 6
Vaihdellen A ja B.

A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

Romanian deadlift 3x8 reps

AMRAP 12
3 Wall walk
3-6-9-12…Thruster
3-6-9-12…Burpee over bar

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

EMOM for 4 rounds:
1) 10 Ring rows + Ring row hold
2) 10 Back extensions + Arch hold
3) 10 heavy DB deadlift + DB hold
4) Rest