A,
Reverse Cl & Jerk
Work from rack :
1 jerk ( any style) + 2 clean ( touch n go! )
Find daily max or work on technique in 15 mins

B,
Amrap 10 mins
1 squat clean
2 Front squats
1 shoulder to overhead
Weight is 70% of your 1 rm front squat
Goal : 10+ rounds

C,
Barbell tea pot 3 sets 10/10reps
60 sec rest

FOR TIME¨

300m run
40 medball clean @9/6kg
40 box jumps
20 push ups
-rest 1min-
run 300m
20 push ups
40 box jumps
40 medball clean @9/6kg

---

Chipper aikaa vastaan. Monostructual liikkeenä viivajuoksu, tasainen vauhti. Rinnalleveto wallball- pallolla --> pallo lähtee maasta, kohautus lantiolla --> kääntö wallball lähtöasentoon kyykkyy, pallo kannattelussa kasvojen edessä. --> noustaan kyykystä seisomaan --> uusi toisto lähtee taas pallo maasta
Boxihypyt, ei mitään erikoista. Lantion suoristus ylhäällä, voi askeltaa alas.
Punnerruksien pitäis olla suht. nopeasti tehtynä, skaalaus sen mukaan.
Pieni välihuili ja huikka vettä ja ralli uudestaan käänteisessä järjestyksessä :)
Treenin kesto noin 18-24min

Medball clean:

6 min AMRAP - 2 min OFF
2rounds
I
12 GHD sit-ups
6 D-ball squat (shoulder)
10m hs walk /15 Shoulder taps
40 DU
10m hs walk
40 DU

II
12 front rack reverse lunges
6 Bar over burpee
2 Rope
6 snatch 60-65%
2 Rope
6 snatch

III
12 WB
8 T2B
6 HSPU (strict)
8 C2B
6 HSPU (strict)
4 BMU

Rest day - what did you do?

CHEST & TRICEPS

1a. Burbee To Overhead Plate Raise 3x10
1b. Tricep Rubber Band Pushdown 3x15

2a. Plank To Push-Up 3x12
2b. Air Squat 3x20
2.c Rubber Band Kick Back 3x10/10

3a. Decline Push-Ups 3x12
3b. V-Ups 3x15

4a. DB’s Narrow Floor Press 3x10
4b. Burpee 3x10
4c. Box dip 3x12

Choose weight/Rubber Band that can be done with quality
YGIG / Rest same time you spent on set
a/b/c = superset (Athlete1 do all before Athlete2)

13 min

Parittomilla minuuteilla max rep synkronoitu wallball 4 ja 6 kg pallot.

Parillisilla minuuteilla bar over burpee
8-10-12-14-16-18.

Jos burpeita ei ehdi, kisa loppuu siihen

DELOAD

Partner workout

10min AMRAP (you go / I go, full rounds)
5 burpee
1 rope climb
30 double under / 50 single under

4min rest

10min AMRAP (you go / I go, full rounds)
2 wall walk
12 DB snatch 22,5/15

Do some overall mobility & Streching for 10-15 minutes and start workout, go by feel but keep it easy pace. If feeling like no checking watts etc thats ok.

Easy Pace Metcon
10-20-30-40 calories of
Rowing
Ski Erg
Assault Bike
20-40-60-80
double unders

Accessory Work
3 sets
12-15 tempo ring row
12-15 tricep push down
12-15 bicep curls
rest 60-90s

Cool down
2-3 min light cardio
1+1 min triceps strech
1+1 min banded lat strech
1+1 min couch strech
1-2 min v-sit strech
1+1 min side strech

For Calories:
10 x 30s ON / 30s OFF

A,
EMOM 10
1 power cluster + 1 cluster + 1 thruster
- start around 60% of 1rm thruster
- Add weight each min
- TNG style

B,
For time:

21-15-9
Power Clean @52/35kg
Push Press

– 33 Unbroken Wallballs after each set @9/6kg

– If you break during your wallballs Complete 10 Burpees
Timecap : 18 mins