Aktiivinen palautuminen

10min tangolla
5 suorin jaloin maastaveto
5 korkea veto
5 voima rinnalleveto riipusta
5 pystypunnerrus
5 takakyykky
5 rinnalleveto

Hanging Knee Tucks
Plate Thrusters
KB Farmers Hold
Burpee Battle Ropes (4 OH slams + 1 Burpee)
Ab Roll Out
Lateral Leopard Crawls

30:15
45:10 x2
30:15

20min

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps (quality)

B.
Every minute, on the minute, for 24 minutes:
1. 5 x Thrusters 50%/max
2. 5-10 x Strict Pull-Ups
3. 10-15 x Box Jump-Overs

EASY

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps (quality) + Kettlebell swing x 15

B.
Every minute, on the minute, for 24 minutes:
1. 8 x Dumbbell Thrusters 50%/max
2. 8 x Ring row
3. 10-12 x Box step up

Neliosainen askelkyykky x 3/puoli

Vietä aikaa availlen lonkkia. Voit myös tehdä eri 4-o askelkyykkyvariaatioita.

3+3 käsipainotempaus ja 5 etunojapunnerrusta

Every 3.5min x4:
15 Thruster + 10 Power clean (30-40%/Fs 1rm)
Unbroken sets!

A.
5 x 3 Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
Front Squat 3 x 3

C.
For time:
Row/Ski 1000 Meters
20 Hang Power Cleans (60kg/30kg)
100 Double-Unders or 200 singles

Odd: 12-18 Box over jump
Even: 8-12 T2B

Liike: Press
- Shoulder press
- Push press
- Push jerk

Skill: toes to bar

Workout of the day (WOD):
3 rounds for time:
16 box jumps
12 toes to bar
8 push press

Tulos: kokonaisaika

50-60min
easy pace cardio:
with partner:

row 500 (toinen soutaa, toinen lepää tehden
ilmakyykkyjä, sitten osien vaihto)
run 400m
100m bear crawl (molemmat kävelee)