Run 5,3km

Front squat 5x3
55-60% (Fast)

Optional Accessory

WEIGHTLIFTING

1 Push Press + 2 Push Jerk + 3 Split Jerk

Every 90sec x9

RPE 3 to 3+

Bar from the rack or blocks

Target: perfect reps!

Weightlifting - Snatch

Build up to a heavy snatch single for the day.
*Use this as an opportunity to get a lot of good heavy reps in.

---

Mobility - how did it go?

1. Wall facing handstand holds 3 x 10-20 sec. Maintain the hollowbody. If hollow body can't be maintained (eg. core is loose and back flexes), aim to hold the handstand hands further from the wall.

2. Back facing handstand holds 3 x 10-20sec. Aim to keep tight hollow. If you are close enough to the wall, and can maintain hollow, you will eventually stay in handstand without the wall support.

3. Free handstand / partner spotting

4. Face palms in wall facing handstand hold, 3 x 5-10

5. Handstand walk towards the wall

6. Free handstand walk

4 sets, every 3 minutes

3 FS with 2 sec pause + 1 Front squat

Mobility aka liikkuvuusharjoittelua klo 20-21 @CrossFitEspoo

1) Back Squat Wave: 5-3-1-5-3-1. Rest 2:00
- Start at 50-60% of 1RM
- second wave heavier than 1st wave.
- End at 90-95% of 1RM.

2) RDLs with bands pulling forward: 4 x 8-10. Rest 1:30

Clean
3x2x75%
3x1x90%

Partner Amrap 13
Bike erg 40 cal
Alternating DB snatch 24 reps
6 wall climbs // L2: 7-10m HS walk

-you go, I go tyyliin, sarjapituudet saa itse päättää mutta kokonaistoistot puoliksi.