20min aikana rakenna:

1x power clean-

1x hang squat clean (polven päältä)

2x jerk
Tuntuman mukaan, jos painaa niin

tekniikkana!!!

3 rounds

1min max hs hold / tai walk
1min max reps rope climbs (voi tehdä myös legless)

1min max reps pistol squats (alternating)

1min max reps DU's

1min rest

Jos on hankalia juttuja, ei ole tarkoitus vetää

all out, vaan laadukkaita toistoja minuutin ajan

Tehkää ylläoleva päivän treenin jälkeen

Miten meni?

Metconin jälkeen
Romanian deadlift
3x12, tuntumaa takareisiin kunnolla!!!!
Painoa pois jos ei tunnu ja tekniikkaa miettien

Peruskunto-extra

1h uinti

TAI
3 rounds
10min run/row
10min Ski/Airdyne

Tähän voi vetää salaisen bodin päälle!
Mitä teitte?

AFAP
70 Sit Ups
60 Burpees
50 Kettlebell Swings 28/20kg
40 Wall Balls
30 Push ups
20 HSPU
10 Pistols
5 Bar Muscle Ups

12min AMRAP of:

10 Thrusters
10 Toes-to-bar
10 Overhead Squat
10 Power Snatch

Rx: 42,5/30kg

AMRAP 30' of
800m run
2 rounds of
20 Deadlifts 60/40kg
10 Push Presses 60/40kg

10-10-8-8-6-6-4-4-2-2
Strict pull-ups – Alternating sets between overhand and underhand grip.

This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly.

4 rounds for load and quality
Every 90 seconds for 18 minutes

0.00 : 12 +12 steps Overhead walking lunge with kettlebells or barbell
1.30 : 10-15 x Weighted Situps
3.00 : Side bend 10+10 (kettlebell or plate)
4.30 : 12+12 steps Overhead walking lunge
Etc..

Rest day!

Tuesday:
High Hang Full Snatch- Work up to 50% of 1RM Snatch then:

10 Min EMOM
High Hang Snatch
2 Reps each round
Work on speed under the bar

Metcon:
8 Minute AMRAP
-100m Run
-8 Hang P. Snatch 95/65

Score:Rds+Reps
PostWOD: 2 Rounds
30sec pigeon pose
30sec wall hip opener
10 banded g,mornings

21thrusters 30kg/15kg
10 boxjumps 60cm/50cm
30 cal row
15 thrusters 45kg/30kg
10 boxijumps 60cm/50cm
20cal row
9 thrusters 60kg/45kg
10 boxjumps 60cm/50cm
10 cal row