18min AMRAP
80 double under
20 shoulder to overhead 40/25
20/17 cal row

Power Snatch
1 set of 3's @70%
1 set of 2's @75%
1 set of 1's @80%
1 set of 1's @85%
Last set your 1RM of Power snatch

8x 2:00 On, 1:00 Off:

30/24 Cal Air Bike
30 Power Cleans
30/24 Cal Air Bike
30 Front Squats
30/24 Cal Air Bike
30 Squat Cleans

Barbell - 50 / 35 kg
Time cap: 23min.

• Ohjeistus:
• Etene 2min. aikana aina mahdollisimman pitkälle ko. liikkeitä/toistoja, jonka jälkeen tulee pakollinen 1min. tauko. Jatka tauon jälkeen aina siitä mihin jäit.
• Jos pääset kierroksen loppuun (kyykky riven jälkeen), on kokonasaika tuloksesi.

40 min alkavalla minuutilla

1. Soutu/pyörä 14/10 kaloria
2. Polvetrintaan 10
3. Seinäpallo heitto 12
4. Yleisliike pallon yli 8

Bench Press

3 x 4 x 70%

Sendoff 2:30

Row

1000/900m Easy
800/700 Intermediate
500/450 Fast

Rest 3 min

Bike

2000/1800m Easy
1600/1400 Intermediate
1000/900 Fast

...ei max

Upper body push/pull

4 rounds:

5 reps Bench press (AHAP)
REST 1 min
10 reps Supinated grip barbell row

-rest 90 sec btw rounds-

Ulkoulua 60 min + mobility 30 min

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squat
Duck walk
10/8 cal bike or row

25:00 to find 1RM backsquat

Start with
10@ 50%
8 @ 60%
6 @70
4@ 80
2@ 90

Then continue adding weight and attempting 1 reps until you reach a 1 rep max.

Rest as needed in between.

Strength

Bench Press

Build up to a heavy 12RM

Accessory

3 sets of

10 supine ring rows
10 dips

Workout

3-5 rounds

5 sandbag over shoulder
10-20 air squats
1 min rest