HUOM!! (kesto yht. n.20min) ennen keppi/tanko
jumppaa, omatoimisesti:
10m+10m walking lunge oh, lintti
10 goblet squat, lintti
5 + 5 side plank, hold 10 sec

1-2 kierrosta:
5 takakyykky
5 kyynärpäät C-kirjain - tanko niskassa
5 vapu niskasta
5 työntö otsalta, lähtö päkiöiltä
5 panda pull nivuselta rive-ote
5 rarive nivuselta
5 korkea ty-veto

PANDA PULL TASKUILTA + RARIVE TASKUILTA
4[2+1]@70 - 75 rive-% (pal. 2min)

TY-VETO + RIVE + TY
5[1+2+1]@80 - 85 ty-% (pal.3min)

RATE POLVELTA + SNATCH BALANCE
3[1+2]@50 -60 rate-% (pal. 2min)

KORKEA TE-VETO POLVELTA, (pukit/lintit)
3@95, 100, 105, 110 te-% (pal. 3 min)

VAPU 3x3@75 vapu-% (pal. 2min)

Oheisharjoitteet 2-3 kierrosta:
10 KULMASOUTU TE-OTE, tanko
10+10 BULGARIAN SPLIT SQUAT
10+10 TARJOILIJAKÄVELY, kk/kp/lp

21-15-9
Pull ups
ring dips
thruster 30kg/20kg

Past The Deadline

EMOM 16 min (45 sec ON / 15 sec OFF)
1) Max handstand push- ups
2) Max front squats (from the floor) 70/45 kg
3) Max calorie machine
4) REST

Score: HSPU+ Front squats + Calories

*Edistyneet voi halutessaan tehdä RX+ eli HSPUT stricteinä HUOM! max yhdelle abmatille ja etukyykkyyn voi ladata 80/50kg

EMOM 6
7 thrusters + 7 pull ups
48kg / 35kg

3 Rounds:
A) 30s T2B
Rest 30s
B) Thruster @30/42,5kg
Rest 30s
C) 30s KB swing @24/32kg
Rest 2min

Liiku kovaa, mutta keskity hyvään liiketekniikkaan.

6x
Alt. A and B

A
2min Row
2min Echo Bike

2min rest

B
2min SkiErg
2min BikeErg

2min rest

Partner Chipper (You GO , I GO )

For time
10 wall climb
20 deadlift @125/80kg
30 KB snatch @24/16kg (total reps)
40 push up
50 hang power clean @60/42,5kg
60 toes to bar
70 box jump @60/50cm
80 Pull up
90 USA swing @24/16kg
100 Burpees

Timecap : 35 mins

35min amrap:

• 24 askelkyykkyhyppy
• 24 hollow rocks
• 24 ilmakyykky
• 24 istumaannousu (AbMat, jos mahdollista)
• 24 burpee

2 rounds 30s. each
Front Lever pull down
1 Arm DB Sots press L
1 Arm DB Sots press R
Bulgarian Split Squat L
Bulgarian Split Squat R

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Snatch always to squat if not stated otherwise.

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2 rounds 5 reps each
one round with empty BB, second with some weight

• OHS
• Pressing snatch balance
• Snatch pull under
• Snatch Pull
• high hang snatch
• Snatch

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Snatch Tech complex
3 sets 3 reps 90s - 2 min b/w sets
( one rep is all 3 movements TNG)
built up to 55%

1 Snatch high pull
+
1 High hang snatch
+
1 OHS

• @65%
• Rest 2min