Alkavalla 2 min 48 min ajan.
(6 kierrosta)

1. 8+8 yhden käden kahvakuulamaastaveto, 8+8 yhden käden kahvakuulaheilautus
2. Laite
3. Pallo/säkki sylissä kävely
4. 10-20 Laatikon yli askellus

Every 5 min x 6:
A) For time:
800m Run/ or row 1000/800m

B) For time:
20 Russian KB Swings @24/16kg
20 Sit-ups
20 Box jumps @60/50cm
20 Push-ups / Kneeling

Alternate "A" and "B" ! ( 3 sets each)

EXTRA :
Every 90" for 5 sets do:
Arch Hold, 30 secs

Emom 15

1) 45s Kone
2) 6-12m Askelkyykkykävely
3) 4-6 Joogapunnerrus

6 rounds, 1 min each, for max reps of:
10 Hang Power Snatches, 30/20 kg
max reps in remaining time kipping Handstand Push-ups
Rest 1 min

Choose a weight for the hang power snatches that allows you to go unbroken for most of the rounds!
Scaling : pike push up/push ups , snatches to alt. DB snatches

Extra:
Banded Ws 4x15 rest 60s

8:00 Deadlift + Lunges ( 1.10.2024 )
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Deadlift + Lunges ( 1.10.2024 )
18:00 Snatch Technique
19:00 Mobility + Core Workout

20s on / 10s off x8:
a) s.l. V-up / bicycle crunch
b) hollow hold

Accessory by Buttock

3 rounds for:

12 hang snatch 40/25kg
12 squat with gettlebell or dumbell 32/24kg
15/12 cal row

30s on / 15s off for 3 rounds
a) (weighted) hollow hold
b) chinese plank on the floor
c) side plank, L
d) side plank, R

Hs hold practice for 15min
.
Gymnastics holds
5rounds:
20s ON / 40s off
1) hs hold
2) chin over bar
3) ring support
4) hollow hold