3 kierrosta

12 vasara hauiskääntö
12 T-vipunosto takaolkapäille

Partner workout

25min AMRAP
300m row
AMRAP walking lunge
300m row
AMRAP burpee
300m row
AMRAP sit-up

One starts with 300m row and the other one does meanwhile AMRAP lunges. Then they switch and continue switching row & movements for 25min.

• Tempo 4012
• Rest 2min

Good Morning 4×8

Warm-up:

3x
15/12 Calories erg
8+8 1-arm upright row
6+6 1-arm overhead squats
20 Alternating V-ups
5 High box jumps

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A) Overhead squats

Bamboo overhead squats, 3 x 8 - light/moderate

Overhead squats
4 x 6 @ 65% (of snatch 1 rep max)

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B) Snatch:

Snatches, 3 rounds of:
3 @ 60-64%
2 @ 64-68 %
1 @ 68-72%

Rest 1-2 minutes between sets.

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C) Bonus:

Core:
3x
10 V-ups
:30s/:30s Side plank hold
20 Starfish crunches

Extra:
4 x 12 Dumbbell bicep curls
4 x 12 Dumbbell bench press

3 Rounds of:
5 Glute-ham raise
6 Hip extensions
7 Back extensions

2 snatch balance + 2 pause OHS
8 speed tuck jumps
rest 60 sec

• 2 rds with same weight, so you increase weight 2 times

24 back squats (35/52,5 kg)
18 push presses

Scaled WOD
3 rounds for time:
16 goblet squat
12 push presses

21min EMOM:
1)1-3 Rope Climb
2) 5 Power Snatch (60/40kg)
3) rest

Penkki 3x1x90%

Kapea penkki 5x5x60%
-2s stoppi 5cm ennen rintaa

Vipunostot eteen/sivuille 15+15
-3 sarjaa

Ojentajat maaten käsipainoilla 5x8-15

Hauiskääntö 3x20

5sets 6reps