Optional Accessory

CONDITIONING

30 Devils Press for time @22,5/15kg

RPE 4

Snatch single every 90sec
7x1 @82-92%

Optional Accessory
CONDITIONING

3 rounds for time:

20/15cal Row
15 KBS
10 Burpee over KB (facing)

RPE 3, should be able to hold on a conversation

3-4sets:

8-10 barbell row
8-10 bench press

Warm Up
2 rounds
2 min bike/air bike
8/8 atg split squat (front leg on raiser)
:30 supinated grip bar hang
:30 front leaning on low rings

Strenght
4x10 front rack elevated reverse lunges (seiso 2x15kg kiekkojen päällä ja siitä vuorojaloin)
ei isoja painoja ja jos lonkat/sisäreidet tiukalla vedä ilman koroketta. Tää hieman kiristelee alkuun kun tulee normaalia
laajempi askelkyykky liikerata.
painot max.60kg miehet ja naiset 50kg
keskity laadukkaaseen liikkeeseen ja tasapainoon. Nousevalla kuormalla edeten.

3x6 tempo frankenstein squats (3-4 sec lowering down and up)
rest as needed bwn sets

Metcon
5 sets of 400m run@from easy to fast (easy-easy/mod-mod-mod/fast and fast)
rest time goes 1-1.5-2-2.5 min.
the faster you run, longer you rest.

Every 1 min for 21 mins, alternating between:
MIN A: 35 Double Unders + max rep Kettlebell USA Swings, 24/16 kg
MIN B: 10 Kettlebell Goblet Squats, 24/16 kg + max rep Bar Muscle-ups ( scaling : burpee pull up)
Rest 1 min

-clean pull +
full clean 3s stop above the knee (maintain shoulders above the knee at the stop)

*build to heavy
*90-120s rest

3-4 Sets:
8-10 DB Lat Pullovers (bench supported)
8-10 Seated Double DB Shoulder Presses
8-10 Seated Double DB Bicep Curls
8-10 Seated DB Skull Crushers
- Rest as needed btw sets

4 rounds for time:
13/10cal AB
10 Pull-ups / C2B (alternate each round)