1. Bent over Row 8x65%
2. Suitcase Deadlift 8x65%
3. Hollow Rock 8

Deadlift 3x70%, 3x80%, 3x90%

Bent over row 3x8x60%

Shoulder Press 3x70, 3x80,3x90

Alkuun leuanvedon ja T2B tekniikkaa.
A.
EMOM4 x 6
10 Maastaveto 40/20
5 Raaka tempaus 40/20
10 Burpee Box Jump-Overs 60/40

B.
MOBBAILU
- selkä
- kyljet
- pohkeet
- käsivarret
- rentoutuminen lopuksi

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(6)
10 plyo
8 deadlift
6 ttb/kne/ttp
4 hang clean

Metcon(15)
4rds
9 cleans 135/95
18 abmat sit-ups
9 box jumps/step ups 24/20

Metcon-comp(15)
4rds
9 cleans 165/115
18 ghdsu
9 box jumps 30/24

clean 4x1(8) climb
afterburner-tabata row or airdyne

Finisher
2 min hamstring stretch
2 min sh distraction
1 min six inch hold

Roll Calf
Roll Hip Flexors -Pin and Extend
Banded Shoulder Series
Shoulder circles
Bootstrapper Stretch
Inchworms
Leg swings
10

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

Etukyykky
5 x 50 %
5 x 60 %
5 x 65 %
5 x 70 %
5 x 65 %
90 sek tauko sarjojen välissä.

DB HANG Squat Clean Prep: 5 minute to explain

DB Hang Squat Clean x1
Sushi Roll x1 - ( candlestick roll to Burpee : have to hit full extension at the top)
TRX Row x10
TRX Tricep Extension x10
TRX Bicep Curl x10

Add +1 Clean + Sushi Roll each round

AMRAP

** Same movement as the medball clean except hand position changes. If you can't catch in the squat position. Regress to either a Hang Power Clean + Squat, or a medball clean