3 mins ON/ 90sec OFF x 8 sets

A :
30 Double under
20 alt. DB Hang Clean & jerk@22,5/15kg
10 burpee box jump

B:
8 V-up
16 KB alt. Gorilla row 2x16/12kg
24 air squat

Split the Class into two groups!
Alternate A & B!

E90s for 4 rounds:
a) row
b) alt. turkish get up
c) bike erg
d) perfect stretch to cobra-downward dog flow
e) air bike / ski erg
f) foam rolling (e.g. calves, legs, upper back / lats...)

Koneet @zone 2 / 60-70% of HR max.

Mobility of coach's choice:
~10min active / passive stretching

Maastaveto 3x5x65%, 3x70%, 2x80%

Sumo high pull 4x10
-tangolla

Kapea penkki 5x10
-noin 65-70%

Leuanveto 5x amrap / ylätalja 5x8-15
-vap.vap. ote/kahva, voit vaihdella
-voit tehdä kapean penkin ohessa

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

5 x each BAND I-Y-T + SNOW ANGEL
10 x SINGLE LEG GLUTE BRIDGE + 10s HOLD last rep
max reps JACK KNIFE CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: BAND I-Y-T + SNOW ANGEL

video: JACK KNIFE CRUNCH

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x OH SPLIT SQUAT

2+2+2+2+2 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK + THRUSTER

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2 x
SNATCH PANDA PULL from HIP + SNATCH from HIP
SNATCH PANDA PULL from KNEE + SNATCH from KNEE
SNATCH PANDA PULL + SNATCH

2 x
CLEAN PANDA PULL from HIP + CLEAN from HIP + 1+1 SPLIT JERK
CLEAN PANDA PULL from KNEE + CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN PANDA PULL + CLEAN + 1+1 SPLIT JERK

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A) BENCH PRESS
3x2@80% of last week RPE10, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

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POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@up to 70%, rest btw sets 2min

POWER CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@up to 70%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

Rest as needed

video: SIT-UPS with TWIST

video: SINGLE LEG GLUTE BRIDGE

video: BENCH SIDE CRUNCH

AMRAP22 w/ partner:
1a) run 200m
1b) 8-12 plate gtoh + 6-10+6-10 plate russian twist (15/10)

-rest 2min-

2a) row 250/200m
2b) 8-12 box get over (60/50) + 8-12 kbs (24/16)

-rest 2min-

Treenin flow: Toinen pareista aloittaa a:sta, toinen b:stä. Kun molemmat parit ovat valmiita omien osioidensa kanssa, vaihdetaan paikkoja. Kun molemmat parit suorittaneet 1a ja 1b -> 2min lepo -> 2. osio jne. Voitte myös aloittaa 2-osioista.

Skaalaus: Valitse b-osioissa toistot niin, että sinulla kuluu työhön noin 1-1,5min.

Rasittavuus: RPE 8 - tahti, jolla jaksaisit jatkaa vielä ainakin 10min."

"AVA". PERFORMANCE
AMRAP x 21:00 MINUTES
400m Run / 1½ Stairs
21 Ground to Overhead @42.5/30kg

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''AVA'' FITNESS
AMRAP x 21:00 MINUTES
400m Run / 1½ Stairs
21 Ground to Overhead @ light

• RPE 8
• Video: https://vimeo.com/932332748?share=copy
• Compare Here

FINISHER

3 SETS
15-20 DB Weighted Hip Thrusts*
12-15 DBL DB RDL

*Use Bench, Box or MedBall under shoulders
-Rest As Needed b/t Sets-

• RPE 6

Every 2.5min 5 rounds

1 snatch 80% -> 101%

45s ON / 15s Off

3rounds:
1) shuttle run
2) 5-10 ring row + 5-10 push up
3) bike
4) up&down