LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta nivusilta (hi-hang)

---

Primer,
Hang muscle snatch + Hang snatch + Snatch balance.
10:00 min.

Raakatempaus polvelta + Tempaus polvelta,
10 x (1+1) @ 55-65%.
Nosta aina alkavalla minuutilla

---

BONUS

Valakyykky,
5 x 2 @ 55-65%
3s alasvienti, 3s paussi pohjassa.

Apuliikkeet,

15:00 Minuuttia:
10-15 Leuanveto tai ylätalja
8+8 1-Käden romanialainen maastaveto
8-10 Cuban press
12-15 Istumaannousu lisäpainon kanssa

:30s-:60s lepo liikkeiden välillä. Keskiraskaat painot tai naksun painavammat kuin viime viikolla. Tähtää 3-4 kierrokseen.

Voima
E2MOM, 4 rounds
6+6 box step up
- sopivan haastava boxi

WOD
3 rounds for time:
6+6 DB hang power cleans
10 KB sumo DL
ergo 8 cal

-5+5 box step ups AHAFA
-10 knee curl w rower
-10 tempo Platz-squats 3030
-30-40s sandbag bearhug hold

Score: box step ups weights, comment: Platz-squats.

Incline Dual DB/KB Row

6 x 8 @ AHAP

Go every 2:30

Warm Up
3 rounds
1 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Thruster from rack or ground 4x5reps@moderate weights
rest 2-3 min bwn sets
Chin ups/weighted chin ups 3x5reps@light to moderate&heavyish + 8-10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon
3 sets, new set every 5 minutes (15minutes)
2 min rowing
10-20 wall ball shots

Alternate A and B : (8x3 mins/ rest 90" , total 36 mins )

Conditioning A

Each for max distance:
Any Machine: 3 mins

Conditioning B

AMRAP in 3 mins of:
10 Alternating Box Step-ups, 50cm
10 Russian Kettlebell Swings, 24/16 kg
10 V-ups

Rest 90" between each set!

Accessory
3 rounds for quality of:
Pike Compression, 30 secs
L Side Plank, 30 secs
R Side Plank, 30 secs
Russian Twist, 30 secs
Rest 1 min

EMOM8-10

1. 1-2 set of DU
2. 1-2 rope climb
   

Huom! Valitse toistot oman tason mukaan.

DU tech (10-15min)

Rope climb tech

EMOM 9

1 minute : 5 Front Squat ( from rack ) 60/40kg
2 minute : 0:40 wallSit
3 minute : 0:40 Plank hold

Reverse Lunges ( Barbell on back )

6 x ( 4 + 4 ) Go Every 3:00