EMOM 10
Power Snatch + Hang Power Snatch

Banded pigeon 2:00 + 2:00
Banded front rack fixer 2:00 + 2:00
Banded shoulder trap 2:00 + 2:00
Wrist stretch side to side 1:00
Wrist stretch palms up 1:00
Samson hold 2:00 + 2:00
90 to 90 1:00
Back Stretch 2:00
Frog 2:00
Bottom squat 3:00

Test WOD
1000m Row

4RFT, with partner

400m Run
500/450m Row

YGIG

BS 1RM

Tabata Hollow Rock

Metcon (time)

5k bike for time

Timecap: 10 minutes

Accessory:

Bulgarian split squat, 4-5 x 10/10 - Moderate weight
Wallball, 4-5 x 15-20

For time

10!

Squat jumps
V-UPS
*after every rounds 20 sec. squat hold against wall.

TC 15

32 Mins total. 8 Rounds

Run 400m
Max CAL Row / Max CAL bike

3 Min AMRAP and 1 Min Rest!
Run and max cals. Switch between rower and bike on each interval.

Scale run if needed to get it done under 2 mins.

Front Box Squat: Build to a heavy set of 3 in 8 sets. Rest 2:00
- Regular Stance
- Parallel Box
- Sit Back on the box slightly - no touch n go
- Control Eccentric/Explode through concentric range of motion

WORKOUT OF THE DAY:

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Metcon (reps)

AMRAP in 20 minutes of:
400m run
*Max unbroken push-ups

”At the start of the clock run 400m and then complete as many push-ups as possible in a single set (unbroken, meaning resting in any position counts as a break and the end of the set). Continue immediately to another run followed by another max set of unbroken push-ups.
Repeat until the 20 minutes is up. Score is the total number of push-ups completed before the 20 minute clock stops.”

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä voimakestävyyttä. Tavoite on saada tehtyä niin monta leuanvetoa 20 minuutin aikana kuin mahdollista.

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WARM-UP:

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3-4 Rounds of:
400m run with increasing pace
10 Push ups into downward dog
10+10 Hip stretches
10-20m Deathmarch

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Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
Zoom lämmittely

ZOOM salasana 530247

Ohjattu kehonhuolto -tunti kello 1900!

Kehinhuoltotallenne
https://zoom.us/rec/share/wJdQaI3BrkhIeIXn2mLNeoAMRbj4X6a8hyUXrPAFyRmDU1iLCbHQ4e28MTm6Na8a