Conditioning
30:30 sec
50 Burpee
50 DU
50 T2B
50 MB Clean 9/6kg
50 Hand release push up
50 Ring Row
50 KBS 24/16kg
50 Russian twist 20/15kg

TC 40min!

@70-80% HR

FOCUSE ON YOUR HR!!!!

4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
Jumping Lunges
Windmill L
Windmill R

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**
Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
**

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

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Clean & Jerk off the blocks
2 reps each set, perform 1 clean, then 1 jerk and repeat.

Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

Basic Endurance 90 minutes

Row 15 cal
Ski 15 cal
Bike 15 cal

Lissää yksi kalori jokkaiseen, kuten viime viikolla.

Chin up
10-8-6-4-2
After each set do 10-15 Push ups
.
Rest 90s between the rounds

Deadlift / Press Strength 4.

A1) Deadlift 5,4,3,3
2sec Isom.stop 5cm irti maasta
Rest 1:30
A2) Shoulder Press 5,5,4,4
2-2-X-1
Rest 1:30

Conditioning
2 x AMRAP5
2min Rest between AMRAPS
4 Hang power clean @50/35kg
6 Front squat @50/35kg
8 Bar over burpee

[On the 0:00]:
1 Mile Run

[On the 10:00]:
3 Rounds:
15 Hang Power Cleans 60/40kg
12 Lateral Barbell Burpees
9 Thrusters 60/40

[On the 20:00]:
1 Mile Run

Your final score will be all three of these times added together

AMRAP 16:00
400 Meter Run /500m row
8 Goblet Reverse Lunges total@24/16kg
12 USA Swings@24/16kg
Goal: 5+rounds

Loppusilaus

3 rounds:
60 sec max cal row
60 sec rest
60 sec max burpees
60 sec rest

*Jos paljon porukkaa, osa tekee, osa lepää ja lennosta vaihto.

For Time
30 Wall Ball Shots @9/6kg
30 Kettlebell Swings @24/16kg
60 Single-Arm OH KB Lunge
30 Kettlebell Swings
30 Wall Ball Shots
TC: 14'

Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista