Hyvää Joulua Kaikille <3

Harjoitellaan etukyykky

5 x 7

Pidetään pieni pallo (4 lbs) pyllyn alla, palloa saa vain hipaista pyllyllä!

Swamp rabbit 5k

2×3@barbell, 3@50%, 2@60%, 1@70% - 100% - find your 1RM of the day! sn-%, rest btw sets 2min

Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings
5 Strict Pull-Ups

1. Snatch
   Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
   Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
   Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
   Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
   3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
   Directly into…
   3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
   For Time:
   21 Overhead Squats (115/80)
   200 Meter Run
   21 Thrusters (115/80)
   200 Meter Run
   15 Overhead Squats (115/80)
   200 Meter Run
   15 Thrusters (115/80)
   200 Meter Run
   9 Overhead Squats (115/80)
   200 Meter Run
   9 Thrusters (115/80)
   200 Meter Run

4. Midline
   Not For Time:
   1:00 L-Sit Hold
   2:00 D-Ball Hold (150/100)
   :30 Second L-Sit Hold
   1:00 D-Bal Hold (150/100)
   :15 Second L-Sit Hold
   :30s D-Bal Hold (150/100)

5. Recovery Row
   Not For Time:
   6,000 Meter Row

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

3 rounds:
12 glute bridge
12 goblet squat
-rest 1 min between rounds-

3 rounds:
10+10 one leg deadlift
10+10 bulgarian split squat
-rest 1 min between rounds-

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes

TGU to standing
lower kettlebell into front rack position
clean x1
SA front squat x1
Push / push press back to overhead position x1
TGU back to floor

x2, 3, 4, 5, 4...1
13 minute AMRAP
18 minutes

For those new to turkish get ups, trainer can break apart components into individual segments and assign according to skill level and experience.