Maksimisoutumatka 20min

Warm Up
2 rounds
1.5 min + 1.5 min cardio (row+ ski and 2th round bike + run)
12 alt leg rdl with body weight
12 reverse lunges + twits
:12 flutter kicks
24 mountain climbers
12 gtoh + halo with plate

Metcon
2 rounds
Row, Ski, Air bike or Bike erg, Run
1:00 recovery/easy -> :30 moderate
1:00 recovery&easy -> :30 moderate / fast
1:00 recovery&easy -> :30 fast
rest 0.5 min bwn changes.
eli 8x4.5 min työpätkä, 30 min lepo ja tavoite saada käytettyä 4 erilaitetta, 2x jokainen.
Jos ei onnistu niin ota esim 2xlaitetta ja 4 kertaa molemmat.

Accessory Work
3 sets
12-15 half kneeling trunk twits (each side)
8-12 bulgarian split squat (barbell behind neck) (each side)
12-15 Single arm db row (each side, light weight)
rest 2 min

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 hip flexor strech
1+1 min hamstring strech
1+1 min piriformis strech

12 min AMRAP
10 front rack reverse lunges, alternating 45kg / 30kg
20 sit ups
10 push ups
10 pull ups

5x

-high hang power snatch +
Hang power snatch +
low hang power snatch

*2min rest
*build by feel

For time :

Run 800m
25 Thrusters 20/15kg
Run 600m
20 Thrusters 20/15kg
Run 400m
15 Thrusters 20/15kg

AMRAP 15

30/25 Cal Bike Erg
20 Box Jumps
20 Goblet Squats 24/16kg
40 Sit-ups

5 rounds for time:
800/750m bike
15 wall ball @9/6kg

tc: 20min

3 rounds:
10/8cal AB or 15/12cal Row
10 Barbell BTN Strict Presses
10 High Box Jumps 80/60cm
10 Pull-ups

WARM-UP:

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

---

SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

---



CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%"

---

ACCESSORY:

Banded monsterwalk,
3 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

High box jumps,
4 x 2-3



---



(OPTIONAL) CONDITIONING

“Fran”

21-15-9 Reps for time:
Thrusters 40/30kg
Pull-ups