3x1x90%

• Rest 2min

3 x
10 GHD-vatsaa + 10 sec pito + 10 GHD-vatsaa (yhteensä 20 reps / set)

Warm Up (12-15min)
5x40s easy/20s mod/10s fast, rest 20s bwn sets
then some overall mobility and start metcon

Metcon (20 min)
3 min on / 3 min off
1.5 min on / 1.5 min off
2 min on / 3 min off
2 sets of : 1 min on / 1 min off
pick the cardio machine you want to practise

Accessory Work (15-20 min)
3-4 sets
8-12 weighted box step overs
6-8 strict chin ups (use band for help)
16-24 alt leg v-ups
rest 2 min bwn sets

Warm up
2 rounds
2 min cardio
10m tinsoldier walk
10m inch worm
15 banded good morning
2 wall walks

Strenght
4 sets
8-10 deadlift @moderate to semiheavy
rest 1 min
8-10 double db bench press
rest 2 min

Metcon
3 sets
1 min max reps rowing
1 min max reps double unders
1 min max reps burpees
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

Clean and jerk

6 to 8 x 2 @ 70%, go every 1:00-1:30

– Drop the bar between reps, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set

Teams of 3
1 works, 1 holds, 1 rests

AMRAP 12
16 Wall ball
20 KB swing
15 Goblet squat
(Hand stand)

REST 3

AMRAP 12
15 Push press
20 Burpee over line
15 Pull up
(Plank)

REST 3

AMRAP 12
15 Push up
20 Alt. db snatch
15 V-up
(KB front rack hold)

Penkki 4x2x75%

Kyykky 2x5x65%

Pystypunnerrus 4x8-12

Bulgarian Split Squat 4x8 / jalka

Maastaveto 2x6x75%

SJMV yhdellä jalalla 3x10 / jalka

Etuheilautus 5x20
Läpiveto kumpparilla 5x20
Reverse Hyper 5x20
-valitse yksi liike (eri mitä viime viikolla)

EMOM 49

1 Minute : 10/7 Cal Row
2 Minute : 6 Plyo Push-Ups + 10 Air Squat
3 Minute : 0:30 Handstand ( Free / Wall )
4 Minute : 15 Strict Knees To Chest
5 Minute : 10/7 Cal Bike
6 Minute : 4 Box Jumps 30"/24"
7 Minute : 30 Double Unders

EMOM 3 x 3

Snatch Drop x 1 + Valakyykky x 2
Pistol Squat boxilta x 2 / jalka