18min AMRAP

200m Soutu/hiihto TAI 400m pyörä
7 Valakyykkyä 25/20kg
5 Burpeeta tangon yli

3 sets for max pump!
With a barbell
8 x Biceps Curl
8 x Bent Over Rows
8 x Biceps Curl
8 x Bent Over Rows
12-20 x Push Press
Rest 2:00

Extra:
Band Shoulder Extension Tri-set
3 x 10 reps in each grip position - pronated, neutral, supinated

Weighted Strict Pull Ups

5-9 UB : 3-2-2-1-1
10+ UB : 4-3-3-2-2

Build weight each set.

2 rounds 5 reps each
- front squat
- high hang muscle clean
- Clean pull under
- high hang clean
- Clean

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7x
1 Power clean + 1 Hang Squat Clean + 1 Front Squat
@75% of 1rm

Power snatch EMOM10': 2 reps

YGIG 20min AMRAP

20 GTOH (Levypainolla)
20 OH-askelkyykkyä (Levypainolla)
50 Hyppyä levypainolle

*Toistot saa jakaa miten haluaa, mutta yksi suorittaa kerrallaan

Taululta löytyy erilaisia huoltosettejä 😊

Warm Up
5 min cardio machine, add speed during 5 min.
perform 10 air squat each min.
then 2 sets of:
30 shoulder taps on push up plank
5+5 squat strech
10 banded good mornings (use green band or "moderate heavy" band)
10 single arm alt hand db squat cleans
5+5 single arm push press
then 2 sets with barbell
3 clean deadlift + 3 hang muscle cleans + 3 front squat+ 3 push jerks

THEN START TO PREP FOR MACHO MAN 1 ROUND WITH EACH WEIGHT 25/35/45/55KG

WORKOUT
10-20 min emom
3 Power clean + 3 front squats + 3 push jerks @use the mid weight you use last time we did the progession. example you did 50/60/70kg use 60kg
Go by feel, minimum goal is 10 minutes. Dont Give Up to easily!

Easy Metcon
Perfom 20-30 minutes easy pace cardio work with air bike after this. Do it like 30 seconds legs, 30 sec arms,
30sec arms&legs and 30 seconds rest .

2+2 min hamstring / glute / Quad and 4 min upperback / tricep smash with roller and some short streching

3 Kierrosta aikaa vastaan

30 Kp/Kk Thruster
200m Juoksua (autojuoksu 2x)
10 Sivutaivutus (10+10)

Rest day - what did you do?