3 Rounds with empty barbell:
5 Jeffersson curl
5/5 One leg DL
5 Kang squat
5 Hang muscle clean (Kantapää maassa)
5 Push press

4 Sets:
Power clean + Power clean bellow the knee + 2 Push jerk
@-20% viime viikon kompleksista.

40 MIN FOR QUALITY:
1K Run
5 Min:
10 US Swing
10 sit up
30s Plank
1K Row
5Min:
30s SU
10 Good morning to squat (with plate)
10 Cossack Squat
.
Keep the heart rate between 60-70% HR MAX!!

For time:

Bike Ergo 10k

3 Rounds:

A1. Front squat 5 (-20% viime viikon painosta)
Rest 1.30min
A2. Chin up 5 ( 5 x 1, 10sec lepo toistojen välissä) V.3-4
Rest 1.30min

Kummassakin liikkeessä vastus selkeästi kevyempi kuin edellisviikolla.
Tee jokainen toisto niin räjähtävästi kuin pystyt.

AMRAP 9

3 BMU
6 C2B
9 Pull Ups
12/9 Cal. Echo Bike

25 RFT

3 Burpees
2 HSPU
1 Power Clean 100/70kg

A)
AMRAP 10:00
2 KB Windmill each
4 KB Rotational Clean each
6 KB Ballistic Row each
8 KB Glute Bridge Crush Press
Rest between rounds as needed

B)
AMRAP 12:00
1 Turkish Get-up Each
200 Meter Run / ½ Stairs
12 Single Arm Front Rack Reverse Lunge total

Rollback Triceps Extensions: 3 x 12-15. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3-4 rounds:

10 snowangel
40-60s D-ball hold

5min amrap
50 wall balls buy in
12 DL 90/60kg
12 Bar facing burpees
5min rest
5min amrap
35 wall ball buy in
9 DL 100/70
9 Bar facing burpees
5min rest
5min amrap
20 wall ball buy in
6 DL 120/80
6 Bar facing burpees

Compare to 13/1 2017 och 10/2 2019