Lämmittely:

4 kierrosta

5 raakarive riipusta
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 niskasta vapu

Ylöstyöntö telineeltä / pukeilta

Niskan takaa raakana 1/2 leveä ote 6 x 3 rennot nostot 60 - 75 %

Rinnalleveto taskuilta

3x3@60%
3x2@70%
3x1@80%

EMOM 8

Hyvää huomenta 8 x 3 varpaille tasapainoon lyöden. Max 60% @ Te

Dipit telineessä 4x10 (kumit avuksi)

Pause Back squat (18 mins)
4x4reps
- 2 sec pause @ bottom position
- add weight each set and build up to daily max
- no rebouncing from the bottom

For time:
200m Walking lunges 2x20/15kg DB in suitcase carry
- 5 Burpees for every drop

2 Rounds:
8 Power Snatches (60/40)
8 Bar over Burpees

Directly into...

2 Rounds:
8 Power Snatches (50/35)
8 Bar over Burpees

Directly into...

2 Rounds:
8 Power Snatches (40/30)
8 Bar over Burpees

(Time cap: 12min.)

6 Rounds:
8 Power Snatches (50/35)
8 Bar-Facing Burpees

Warm up(8)
active spiderman
jog back

active samson
jog back

active cradle
jog back

straight leg bear crawl
jog back

cossack squat
jog back

Mobility(4)
1:00 min wrist stretch
1:00 min IT stretch

Fittrain(20)
7rds
8 ring row-pull ups-challenge up-4 bmu
20m burpee broad jump
8 wallballs 16/12- challenge up-20/14

Opt(12)
1000m row
3x2 clean and jerk
5x5 superman
gym 🐐

Finisher
30 arm circles
60 deadbugs
1:00 min sh distraction per

5 heavy sets:
3 Hang clean below the knee
2 Front squat
1 Jerk

RPE:8

Optional Accessory

STRENGTH

1-3 rounds, rest as needed

1) 10 DB French Press
2) 10+10 Single Arm Lateral Raise

RPE 3 to 3+

Run the remaining time.
Score the distance.

KB March: 4 x 30s on/30s off.