40 min tasaista tekemistä, tavoite 4+ kierrosta.

200m Farmari kävely yhdellä kahvakuulalla
Juoksu korttelin ympäri (900m)
20 Kahvakuulaheilautus
40 Ilma kyykky

AMRAP 6

30 Double unders
6 Power Clean 60/42,5kg
2 Wallwalks

3 rest -

AMRAP 6

Bike 30/21 Calories
4 Power Clean 70/50kg
3 Devils Press 22,5/15kg

rest 3 -

AMRAP 6

Buy-in Run 400m
...Remaining time
2 Power Clean 80/60kg
20 Double Unders

Maastaveto 3x8x70%

Yhden käden kulmasoutu 3x10 / käsi
-jokainen toisto lattiasta/stopilla

Sivutaivutus 3x20 / puoli

Suorinjaloin maastaveto 3x12 / jalka
-yhdellä jalalla

Voima
E3MOM, 4 rounds
8-12 ring row

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

Warm Up
5 min easy cardio
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Box Jump overs, step down x 8-12 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB Thrusters x 6-10 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double DB Power Cleans x 6-10 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : hardened ring row x 8-12 reps , go every 1min

2 min rest bwn "parts"

Finisher
Alt time with partner alt leg v-ups 5x8-12 reps
you go, i go. both do 5 sets.

Jerk balance
5x every 3 min
5 reps
- leave 3 reps in rez

• 3x3/3 Turkish Get-up
• 3x20s L-sit

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION & PRESS

video: BIRD DOG

video: SEATED LEG RAISES OVER OBJECT

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

video: SNATCH PULL TO HIP

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Pystypunnerruksen ja takakyykyn lähestyminen esim.
5@barbell-50%, 3@60-70%, 1@80%->

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SHOULDER PRESS
3x1@working up to maximum, rest btw sets 3min

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BACK SQUAT
3x1@working up to maximum, rest btw sets 3-4min

Basic Endurance 50

45/38 Calories Any Machine
20 Ring Climbers
20 Banded Pull-Down
400m Jog
200m Farmers Carry
7 Arc Hold to Hollow Hold ( 3 sec each pos. hold )