WORKOUT OF THE DAY:

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Metcon (time)
200 Swings for time

Everytime you break a set, perform 10 burpees before continuing the swings

Harjoituksen tarkoitus on kehittää voimakestävyyttä ja tavoitteena on tehdä 200 etuheilautusta aikaa vastaan. Valitse itsellesi haastava paino, jolla saat kuitenkin linkitettyä useita toistoja peräkkäin.

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WARM-UP:

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EMOM for 12 minutes of:
1. Swings for 0:50s
2. 5 Burpees + 15-20 mountain climbers
3. :20s + :20s forearm stretch

Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
ZOOM salasana 530247

Bench 1 rep max
3 x 1
use 3 single reps to determine 1rm

for 25min
- power snatch + snatch balance + snatch

Record important details such as weight, rest and so on.

EMOM10
1. Kb bottom up press + windmill (3+3/3+3)
2. Kips at bar (5-10)
3. Gymnastics swim (20sec breast + 20sec front crawl)
4. Inch worm + push up (3-5)
5. DU practise

Work on the progressions of;
Headstand
Kick up to Handstand
Headstand progression to kip
HSPU Kipping
Scaling on Box

Intervals 30s:30s for 8min:

1) wallball

2) burpee

5x2 75%

4-5 rounds of
8+8 behind the neck reverse lunge + max reps t2b

 - rest as needed between sets

3 x 3 front squat

• leave one rep in the tank
• rest 4 min btw sets