Performed with a running clock

For time (time cap 7min)
40-30-20-10
KB swing 32/24kg
DU

When clock reaches 12' perform
AMRAP 8min
5 power clean 70/50kg
10 t2b
15 wb

When the clock hits 25' perform
21-15-9
DL 125/90kg
HSPU
10/8 cal after every set of hspu's

Basically you do three metcons with a 5 min rest in between.

Maastaveto 8x2x70%
-ensimmäinen veto polviin

Sivutaivutukset 3x20 / puoli

SitUps 3x20

Reverse hyper 3x20 (kevyt)

Power lifting (week 2/4)

Pääliikkeet:
Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
Bench press 5x6 (2 min tauko sarjojen välissä)

Apuliikkeet:
Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

*Voimanostoon perustuva tunti. Neljän viikon progressio.

Kyykky 3x5x65%

Penkki 3x3x70%
-2s stoppi rinnalla

Band-pull-aparts 8x20

100 burpees as fast as possible. time is your score

Warm up
3 rounds
10/8 bike or row
10 passthroughs
10 PVC OHS

Warm up to a moderate OHS weight

Tempo OHS (tempo: 5,5,0,1)
5 reps x 3 @ a moderate OHS weight
Rest 1:30 between sets

*tempo is 5 seconds going down, 5 second hold, 0 second accent, 1 second wait at top before starting next rep.

A) Box Squat
5-4-3-2-1+. Rest 2:00
- Box about parallel, wider than normal stance
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.
- building in weight
- slow & controlled tempo

5 min AMRAP
1 wallclimb + 10s handstand hold
10 hollow rock

2min rest

5 min AMRAP
10 push-ups
20s l-sit hold

For Time:
30 WB 9/6kg
30 Pull ups
30 DL 80/55kg
30/24cal Row
30 Hang Power Cleans 50/35kg
30 STOH 50/35kg
30 Box Jump Overs 60/50cm
30 DU

3 x AMRAP 5
10 DB Hang Squat Cleans 20/15kg
10 Burpee Over DB
10 Push Ups

• Pick up where you left off.
• Rest 1min btw amraps.