Every 90 sec x 10 sets
3 man maker @22,5/15kg
9 V-sit up

2 Rounds with empty barbell:
5 Kang squat
5 Romanian DL
5 Shoulder press
5 Push press

Every 2.30min x 5

2 Power clean + 2 Push jerk @72,5% of C&J 1RM

Focus liikkeen tervävyydessä, joten pidä paino sen mukaisena.
Muista hyvä kontakti rinnallevedoissa.

Polkujuoksu Ahvenistonharjulla 5,2 km.

Power snatch 1RM

Build up to a heavy single power snatch

Run for long distance

Bicep 21s: 3 x 21. Rest 90s
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

24-20-16-12-8
Toes to bar
Wallball (20/14 lbs)

(Time cap: 10min.)

Back squat
1x 16
3x 8

EMOM15
10-15 cal assault
15 wb
15 deadlift
15 v-ups
Rest

Romanian DL with tempo
4x8 reps
- 3 sec lowering
- use the heaviest weight for each set

AMRAP 6 mins
Burpee pull up
Goal: 40+