A. (0:00-20:00)
60s. Row / Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row /Bike

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind neck
5-8 OHS

Mobility:
- Lunge complex
- Pigeon
- Couch stretch
- Thoracic
- Shoulders

B. (20:00-40:00)
Squat snatch:
Find a heavy 2 in 20min.

C. (40:00-60:00)
AMRAP 5min.:
45/30 cal Air Bike/Row Buy in, into…
AMRAP:
9 Power Cleans (40/30kg)
9 Wallball

Rest 2min...

AMRAP 5min.:
30/20 cal Air Bike/Row Buy in, into…
AMRAP:
6 Power Cleans (60/40kg)
9 Wallball

Rest 2min...

AMRAP 5min.:
15/10 cal Air bike/Row Buy in, into...
AMRAP:
3 Power cleans (80/50kg)
9 Wallball

• Ohjeistus:
• Kuormien tulisi olla sellaiset, että jaksat tehdä tarvittaessa TnG/Unbroken sarjoja.
• Pidä maltillinen tahti alussa. Treeni on 19min., joten rytmitä tahtia kokonaisuutta ajatelleen.