3 rounds

300m row

15 rower over burpees

12 min AMRAP

• 3 Rope climb
• 12 Push press 60kg/40kg
• 50 DU

Find your 1RM Snatch in 15 minutes (can be hang, power or full)

3 Rounds for quality
10-15 Hollow rocks
10-15 Arch rocks
5 Manual Leg Curl

Mobility:
Roller hamstrings + lats
hip openers
shoulder clocks
upper segmented roll
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking!!!!!!)

Move Prep:
Mini Band around ankles: side steps
Mini band around wrists: ext rotation pulses

12mins

Mobility:
Elbow Circles
Elbow Rotations
Banded Ankle + Hip distraction
Lizard
Crab Reach
Front Kick Through

Move Prep:
2 sets of:
10/ Prisoner Lunges
8/ side Upside down kb press

10min

Tähän et tarvitse varusteita. Tee paljan varpain tai sukkasilleen. Nauti.

Accessory Work:

a) DB Renegade Row - 2 x 8/side
b) DB Overhead Tricep Extension - 2 x 12
c) KB 1-Arm Overhead Carry (also known as a "Waiter's Walk") - 2 x 20 meters/arm (length of the floor and back with each arm = 1 set)

• Important - Use weights that challenge you but are not overbearing. This is for core control and building strength and stability throughout the body. This is NOT about who can use the most weight with these movements. Keep form and mechanics perfect and focus on improving your core strength and stability.

OHS Emom 12
5 OHS @50/35Kg

5 Rounds
5 Movements

1min work/ 1min rest

Row (between moderate and high speed)
Lying Leg Lift to pole w/ abmat
Back Extension w/ stick Pull Behind the neck
KB Swings (moderate weight)
KB Deadlift (heavy)