La 3.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min for a)

a) 5x e2,5m 12-15 DL @40-60% 1RM (equipment free option: glute bridge / one leg glute bridge)

Prep. 5min for b)

b) 12x emom

1. 12 Pendlay row @50% 1RM (options: powerband bent over row / reverse elbow push up (löytyy youtubesta))
2. 6 Bear complex @same bar (options: weighted back pack thrusters)
3. 12 Dips (on chair / chairs)

(1 Bear complex = 1 power clean, 1 FS, 1 push press, 1 BS, 1 push press)

c) Accessory After workout 15-30 min easy aerobic exercise: run / bike / etc.