25 abmat rutistus suorat vatsat
25 abmat rutistus vinot
25 abmat vatsa koko liike

20 hollowkeinunta
20 hollowkeinunta vino
20 hollowkeinunta vino

Warm up(10)
10 jax
10 pik n grass
10 side lunge
10 shuttle runs
10 hollow rocks
10 walkouts
10 plyo
10 pvc good morns
10 halos
10 pass thru

Workout(35)
This workout is completed as follows: 1 snatch- 2 burpees, 1 snatch- 3 bfsu, 2 burpees, 1 snatch-4 hang clean, 3 bfsu, 2 burpees, 1 snatch and so on.
1 snatch 105/75- challenge- 145/95
2 burpees
3 bfsu
4 hang clean 105/75- challenge-145/95
5 squats
6 box jump/step up 24/20- challenge-bj
7 sh 2 oh 105/75- challenge-145/95
8 lunges
9 dips
10 deadlift 105/75- challenge-145/95
11 pull ups challenge-chest to bar pull up
12 hundred meter run or 1500m row

Finisher
50 slow bicycles
1 min samson stretch per side

Power Snatch
4x4x75%
Lift Every 3min

KB Turkish Get-Up
Find 1RM for Both Arms in 12min

Sots press
5x5

Accesory

3 RDS
50+50 m single arm farmer walk
30 sec. DB Static Squat
20 sec. Pull up bar L-hold

Pause back squats
5x4 v1

15min ajan
-500m row
- 10 hollow rock
- 10+10 lunges
- 10 kbs

Tämä treeni palauttavana, eli ei amrappina... Rauhalliseen tahtiin sykkeet alhaalla

STRENGTH

4 rounds, rest as needed between:

1) 5+5 Standing DB Press, tempo 50X1
2) 10+10 DB/KB/Landmine Meadows Row video

RPE 4+ (1-2 reps in the tank)

Add 1-2 reps or 2,5-5% compared to last week

Halting Back Squat