Tee liikkuvuusharjoituksia 20-45min ajan.

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg

*Notes - For the Alligator Rolls, Power Monkey Fitness's YouTube channel has a great instructional video on how to perform them. Just head to YouTube and type in, "Alligator Rolls - Power Monkey Fitness".

For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar

A.
5min easy Run

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:
Run hard 200m
5-7 Power clean (60/42.5)

B.
3 rds for time:
800m Run
21 Power clean (60/42.5)

Time cap: 16min

C.
Cool down
5 min easy run
Romwod / foam rolling

Strenght
3×10 Back Squat

Conditioning
AMRAP 15
5 Power Cleans
10 Box Jumps
15 Wallballs

A. Barbell complex

6 rund
2 Barbell lunges
2 back squat
2 Box step on with Barbell
* REST 1 min between rounds

B. Barbell complex
4 rundy
4 Push press
4 Snatch balance
4 oh squat
* REST 1 min

Superkids + Ninjat

3 x
1 min max toistot etukyykky
30 sek lepo
1 min max reps leuat
30 sek lepo
1min max reps abmat vatsat
30 sek lepo

Push jerk or split jerk
3×5 and 3×3 (across)

2 kierrosta

20 tiukkaa rintatankoon
15 tiukka toes to bar boxi jalkojen takana
10 tiukka HSPU