Kyykky 5x5x74%

Suorinjaloin mave 5x15

Etuheilautus 4x1min (palautus sarjojen välillä 1-2min)

Alakropan lihashuoltoa

CONDITIONING

20min Max calories Row

E3MOM 20m Double KB Front Rack Walk. WOD starts with KB Walk (total of 7 walks).

RPE 3 to 4, go by feel

Target: use a challenging load. KB Walk unbroken

5RFT
20 partnered WB
20 partnered situps
20 m ball sprint+ 20 m sprint without ball/person

ball sprint: one person in the team runs with the ball to the other side of the gym (20 m), leaves the ball there and runs back. the other team mate then runs to get the ball and back with it.

5x
2min Row

2min AMRAP of:
5 Burpee
7 Box Jump Overs
10 DB Snatches

2min Rest

1. 30 DU
2. 10 T2B
3. 3 Power cleans + 5 Back squats 50/35kg

10x
Power snatch + OHS + Hang squat snatch
- Start with empty barbell and build up by the feeling
Set 1-3: 1min Rest btw sets
Set 4-6: 90sec Rest
Set 7-10: 2min Rest

5min Row/Bike/Airbike…

Then 3 rounds:
5+5 Single Arm KBS (eye level)
5+5 Single Arm KB Push Press
5+5 KB Goblet Lateral Lunge video
10 TTB/High Knees

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Snatch Drills video

For Time:
1000 Meter Row
75/50 Cal Ski
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups 2x22,5/2x15kg (24/20")
10 Bar Muscle-Ups
75/50 Cal Ski
1000 Meter Row

1) strict HSPU 3x1
2) HS 3x12s

5 complex, every 3 min
2 clean + 2 split jerk

Use 60-80 % c & j 1RM. Only good lifts. No fails.

Voit valita itse teetkö raakana vai kyykyn kautta.