4x
3min ON/2min OFF
Alt. Between A1 and A2

A1. AMRAP of:
10 Overhead Squats 50/35kg
7 Toes-to-bar

A2. AMRAP of:
7 Thrusters 50/35kg
5 Burpee Box Jump Overs

1) Shoulder press +2,5kg to 1RM, 5x 57,5%, 5 x 67,5%, 5+ 77,5%
2) weighted pull ups 3x6x30%

16min alkavalla 4 minuutilla

200m juoksu
10 valakyykky
10 istumaannousu
10 etunojapunnerrus

CONDITIONING

Run 5k for time, RPE 5

Warm-Up by jogging 10min, then do intervals of 20sec with your assumed 5k pace, 40sec easy pace for 5min. 

Cool down by easy jog/walk for 5-10min nose breathing only.

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MOBILITY (at home)

Thoracic Flow video + Lunge Flow video (5-10 reps each movement)

3min+3min Couch Stretch

Same as the snatch on Monday I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)
Only increase if you have perfect technique. I prefer no fails!

I want you to do triples on each Min.
Start light.
1-5 (light)
5-10 (increase 2-5kg)
10-15 (increase 2-5kg)

Only increase if you have perfect technique. I prefer no fails!

3 rounds
20 db snatches alt hand
20 single arm db oh lunge walk steps (10 right / 10 left)
20 toes to bars or 30 v-ups
rest as needed

3 rounds
20-30 alt leg pistol to target behind
40-60s side plank holds
max reps hollow rocks
rest 1-2 min bwn rounds

30min EMOM
Odd:
6 x Push Up
8 x Tuck Up
10 x Squats
Even:
3 x Heavy Front Squat

ARAMP

3 x snatch pull + muscle snatch + snatch balance + ohs

3 x snatch pull + power snatch + snatch balance + ohs

3 x snatch pull + squat snatch + ohs

*Ensimmäinen complex erittäin kevyesti keskittyen vetoon ja nopeaan allemenoon. Seuraavaan ja viimeiseen complexiin voi lähestyä nousevin painoin. Lepoa 2-3 minuuttia sarjojen väleissä.