Lämppä:

15 minuuttia:

7 pystypunnerrus
7 etukyykky
7 raakarive riipusta
7 saksiin tippuminen, tanko otsalla, lähtö varpailta
7 takakyykky
5-10 lapapunnerrus

Etukyykky + Työntö (tolpilta)

1+1x60%, 1+1x65, 1+1x70%, 1+1x75%, 1+1x65%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan)

1x4x90%, 1x4x95%, 1x4x100, 1x4x105%

Rinnalleveto puolikyykkyyn (90`) + kyykkyyn

3 x (1+1)x70%
3 x (1+1)x75%
3 x (1+1)x80%

"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

PARTNER WOD

AMRAP 20
50 DB/KB Snatch 20-25/12-16kg
50m Walking Lunges (anyhow with DB/KB)
50 Burpee - Box Jump overs
50 Cal. On a machine

*Run 300m at minute 5, 10 and 15!

"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos - 22.5/15

”Death by shoulder-to-overhead & leuanveto”

• 1. minuutilla 1 stoh + 1 leuanveto
• 2. minuutilla 2 stoh + 2 leuanveto
• 3. minuutilla 3 stoh + 3 leuanveto

jne…jne…niin pitkälle kuin pääset.
N 35kg / M 50kg
Tulokseksi kaikkien toistojen yhteismäärä.

4 sets of
4-6 reps Manual Hamstring Curls

Note: Good quality, rest as needed.

Every 90s:

5x3 Hang Squat Snatch

50-60% of 1RM Snatch

Every 90s:

4x4 Hip Squat Snatch

40-50% of 1RM Snatch

CONDITIONING

EMOM x 12 (or 16, 3-4 rounds)

1) 2-6 Muscle-Up (rings or bar)
2) 20-50 DU
3) 10 Double KB Power Clean (from hang)
4) 10-20 Pistol Squat (alternate legs)

RPE 3 to 4

Tailoring Options

Muscle-Up→ Jumping Muscle-Up or MU transition with a band
Pistol Squat→ Check Pistol Squat variations from gym library

3 Rounds:
5-10 Strict TTB,
10-20 KB Side Bend