Viikko 43 (Linna Mastersseihin aikaa 5 viikkoa) (eli 3+1 ja sit pari kolme päivää treeniä alkuviikosta ennen kisoja)
Maanantai
Warm Up
3 rounds
1 min air bike
3+3 lunge elbow strech
6 inch worm with push up / push up to downdog / burpees (joka kiekka eri)
6+6 lateral box step ups
6+6 suitcase deadlifts @ add weight each round

Metcon
3-4 sets
12/15 Cal Air bike
8-12 Burpee Box Jump Over (50/60cm (facing)
6 Sandbag Clean 35-45/55-70kg
rest 1:1 bwn sets
target time is 2.5-3 min on each time. Dont start out too hot

Weightlifting
Every 2 min for 8-12 minutes (4-6 rounds) Go hard but not all out!
Odd : 10-30 double unders + 5 tng snatches @25-30/35-42.5kg
Even : 4-6 bar facing burpees + 5 tng power clean&jerks @25-30/35-42.5kg

Accessory Work
3 rounds for quality
10 Single Arm Kettlebell Sotts Press (each side) OR 10 TEMPO WALL SQUATS
10-16 Tempo Pistol Squats to band
20 Freestanding Shoulder Taps (each side) (OR Againts wall)
rest as needed

Cool down
5 min light bike erg