Stiff-legged Deadlift

4 x 8 @ moderate

EMOM 10

1 minute : 2 Muscle Snatch
2 minute : 4 TnG Power Snatch

30-40%

ice skating 20 km

1. 1-3 MU
2. 15 Thruster @20/15kg
3. 30sec Ring plank hold
4. 14 Alt. DB snatch @17,5/12,5kg
5. 40sec Bike/Ski/Row

Ideana on olla "palauttava" treeni, joten tee sen mukaan.
RPE 6

“Assault Baseline”
- 60 cals Assault
- 50 Air squats
- 40 Ab-mat sit-ups
- 30 Push-ups
- 20 Pull-ups
- 10 Burpees

Should be performed every 6-12 weeks.

3 Rounds:
750m 5K pace ( VK1-2 alue)
15sec
500m 2K pace (VK2/max kestävyys alue)
30sec Rest
250m 1K Pace (Max kestävyys alue)
3min Rest

Tavoite säilyttää sama vauhti kaikissa kierroksissa.

Cool down 10min. Easy Row/bike HR 60-65%

For Time:

30 x Clean and Jerk

Rx= 61kg/43kg

Painoihin skaalausta oman kunnon mukaan :)

3 x AMRAP with 2 min rest between

W:
AMRAP 4 min @10/8
5 Am. KB-swings
10 Bodybuilders
AMRAP 4 min
10 Russian KB-swings
20 Standing Ring Pullup
AMRAP 4 min
10 bodybuilders
30 Air Squats

Y:
AMRAP 4 min @20/10
5 Hang Power Snatch
10 Bodybuilders
AMRAP 4 min
10 Power Cleans
20 Standing Ring Pullup
AMRAP 4 min
15 bodybuilders
30 Air Squats

O:
AMRAP 4 min @30/20
5 Hang Power Snatch
10 Bodybuilders
AMRAP 4 min
10 Power Cleans
20 Jumping Ring Pullup
AMRAP 4 min
15 bodybuilder over bar
30 bumper OH-squat 10/5

b:
AMRAP 4 min @45/30
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Jumping Ring CTB Pullup
AMRAP 4 min
15 bodybuilder over bar
30 bumper OH-squat 10/5

P:
AMRAP 4 min @52,5/35
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Pullups
AMRAP 4 min
15 bodybuilder over bar
30 Wall Balls 9/6

B:
AMRAP 4 min @60/42,5
5 Hang Power Snatch
10 Burpees
AMRAP 4 min
10 Power Cleans
20 Pullups
AMRAP 4 min
15 bodybuilder over bar
30 Wall Balls 10/6

"Fight Gone Bad!"
Three rounds of:
1:00 Wall-balls 20/14#
1:00 Sumo deadlift high-pull, 75/55
1:00 Box Jump, 24/20
1:00Push-press, 75/55
1:00 Row (Calories)
1:00 rest

*score is total reps

3 rounds
0/8 cal bike or row
10 air squats
5 inchworms

Backsquat
E2MOM x 5
10@50%
8@60%
6@70%
4@80%
2@85%

Go until you find a 1RM