Treeni 4
Warm Up
3 rounds
1 min row or assault bike
10/10 windmill @5-10kg
10 ring row
20 air squats

Strenght
Overhead Squats 5x5reps @60-70-75-75-60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters
min1 ) 1 rep @70%
min2 ) 1 rep @75%
min3) 1 rep @80% of 1rm thruster/push press

Snatch High Pulls 3x5 reps @85-95% of 1rm snatch
rest 2 min bwn sets

Metcon
Death by Row and Burpee
Odd: 7/10 cal row , add + 1 rep each min
Even : 6 burpee, add + 1 rep each min
target is to get 18-22 mins total.
Lisää vauhtia hiljalleen tekemiseen ns. käynnistyy homma. aloita vaan
suoraan kyykkyjen perään tämä ei tartte availla keuhkoja sen enempiä.

Optional Extra
Accessory
3x12/12 single arm bench press
3x12 barbell bicep curls
3x10-15 sec l-sit on parallettes