5 kierrosta:

- 6 x HSPU
- 8 x kuula swing
- 10 x askelkyykky (paikallaan) kuula sylissä

EMOM for 20′
Odd minutes: 7 *Power Snatches
Even minutes: 12 Box Jumps 70/60cm

*Choose a moderate weight. Work on mechanics.

4 stations (no more than 3 people per station)

Plate Jumps (Stack 3 bumper plates, practice bounding off the floor)
TRX Body Saw
Lateral Shuffle (cones 3 metres apart, each length=1rep)
TRX Pike

*TRX moves are for quality (aka slow)
*Jumps and shuffles are AMRAP
*Record total # of jumps + shuffles

Round 1=30sec on 10 sec transition
Round 2=40 sec on 15 sec transition
Round 3=60sec on 20 sec transition

12min circuit

15min

AFTER CLASS
Lacrosse ball Glute + Piriformis release 1.5mins/side

12 x Power Snatch
– Reset between reps.
- Consistent technique and pace the goal.

Record load and other details.

12 min AMMAP row, OTM 10 air squats

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

B.
Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

For time:

30 Burpees
20 Thrusters (35/25)
20 Burpees
20 KBS (24/16)
10 Burpees
20 Front rack Lunges (35/25)

Snatch (technique)
1. First pull + second pull
2. Snatch pull
3. Hig hang snatch

For Time
30 Rounds:
CTB x1
Burpee x1
TTB x 1

3 Rounds for quality:
10 Reverse Hyper Sub
10 Weighted Leg Raises
2 Rope Climbs (legless if possible)
10 Arch Rocks
10 Hollow Rocks