Optional Accessory:

Row 2k, nose breathing only

RPE 3

12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

Snatch deadlifts 3x3reps. @100% of 1 rm snatch.
Keskity tempausvedon liikemalliin.
rest 1,5-2 min bwn set.

WOD

4 Rounds
15 T&G hang power cleans
800m run
(3min rest)

*choose weight that allows u to cycle 15 t&g reps/ the aim is not movement not weight

Big Dawgs

4 rounds
10 T&G hang power cleans
800m run
(3min rest)

Pack Dawgs

4 rounds
15 russian swings
800m run
(3min rest)

[

](

)

Single Leg Glute Bridge on Bench: 4 x 10 each. Rest 30s.

• Wrap a band around if possible.

tempaus 2@70, 2@75%, 1@80%, 1@85%, 1@90% 1@kisa-aloitus

Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@kisa-aloitus

Etukyykky 2@70%, 2@80%, 1@85%, 3x1@90%

Lisapainolankku 4x20sek

10 rounds Every 90sec

@80-85%

Clean and Jerk 2x(2+1)x 70%, 2x(2+1)x80%, 3x1x90%

8-9 "Lynne"

15-16 Basic Endurance CrossFit
16-17 "Lynne"
17-18 Basic Endurance Run
18-19 "Lynne"
19-20 Mobility

Warm up(0:00-8:00)
:30 sec active samson
:30 sec push ups

:30 sec airdyne
:30 sec active spiderman

:30 sec walkout
:30 sec knuckle drags

followed by
Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 stiff leg deadlift
5 front squat

Mobility(8:00-11:00)
Front rack-1:00 min
Child's pose-1:00 min
Wrist stretch-1:00 min

Skills/Teach(11:00-25:00)
Power clean -
Prep:
10 sec hold in receiving position
3 high hang power clean
3 hang power clean
3 power clean

Burpee
Full extension at the top
Prep:
5 active spiderman
5 push ups
5 frog jumps

Run through(25:00-30:00)
2rds
3 cleans
3 burpees

Metcon(20)
"Black and Blue"
5rds
10 power cleans 135/95
10 burpees

Opt(12)
1600m walk/run
3x5 back squat
50 cal airdyne
3x8 single arm db row

Finisher
30 w raise
30 band pull apart
60 oblique crunch per
1:00 min hamstring stretch