Warm Up
3 rounds
1 min air bike
10/10 half kneeling single arm press
10 squat jumps
15/15 bicycle cunch

Strenght
Split Jerk From Rack 4-4-3-2-2-2reps@55-65-75-82-82-65% of 1rm split jerk
Speed Bench press 4x5reps@60-65% of 1rm.
rest 2-3 min bwn sets

Metcon
3xtabata with air bike / 4min rest bwn sets. Go Fast on all sets but dont push
too hard. keep 85-90% effort.

Accessory
3x10/10 single arm bench press
3x15 barbell bicep curls
5x10-15 sec l-sit on parallettes
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

35min for quality:
2min machine
10+10 landmine twist
40m carry (single/double kb, sandbag, plate w/ pinch grip...)
10+10 s.a. db floor press
5-8 high box jump (75+ / 60+)

Rest as needed.

Etukyykky 3x3x50%

Kyykky 4x4x70%

Stoppikyykky 5x50%
-3s stopit

Jalanloitonnukset 3x20 / jalka
-kumpparilla

Hyvää huomenta 3x20
-kumpparilla
-sumo/puolisumo-asento

Wu:
7min:
100m run
8 Goblet squat
8 Gorilla row 2x kb
4 Alt snatch with kb
1+1 Windmill with plate/kb

Lämppää tankoliikkeet ja hae paino, millä voit työskennellä treenissä tehokkaasti ja tee sillä:
2x
3 deadlift
2 frontsquat
1 push press

5x 5min
run 400m (5rnds käytävä)
40 DU/SU
rest of time ergo cal
* -rest 1min between rounds*

12 days with a partner

1 Snatch + snatch balance + OHS (65%)
2 Chest-to-wall HSPU
3 MU/C2B
4 DB hang clean (1 DB)
5 Crossovers
6 DB snatch
7 OH 1-ARM DB Lunges (steps)
8 Dips (rings/Nojis)
9 T2B
10 HS walk /Shoulder taps / 4 x towards the Wall
11 Cal row Echo bike
12 DB thrusters

In 30 min time perform with partner:

0:00–15:00 “Fran–narF” – For time
Jakakaa kaikki toistot vapaasti.

21-15-9
Thruster
Pull-up

1 min lepo, sitten

9-15-21
Pull-up
Thruster

RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Time cap: 15 min

15:00-17:00 lepo

17:00-30:00

50 synchro burpees
Jakakaa loput toistot vapaasti:
40 deadlifts
30 T2B
20 sit-ups
10 HSPU

10 rounds for time:
5 toes to bar
5 ground to overhead @50/35kg
5 box jump overs
5 burpee to target

tc: 18min

———

Tavoittele noin 1.15-1.30 kierroksia

E90s x12:
Low hang squat snatches (hang below knee):
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1

A.1) Tempaus veto korkea + Dip snatch 5× 1+2 korotellen
B.1) Tempaus 8×1 70-75% 1min palautuksilla
C.1) Muscle clean+ dip clean + drop jerk 5×1+1+1
D.1) Rinnalleveto ja Työntö 5×1+1 75% 1min palautuksilla
E.1) Strict press 6×3 70-75%
E.2) Pudotus hypyt 6x3