A,
Snatch from Blocks
Find your 1 RM for the day in no more than 20 min
- Set blocks so they are just below your knee.

B,
AMRAP 15 min
16 Alterntating Goblet Step Up 32/24kg, @60/50cm
16 KB Snatch 32/24kg (8 reps each arm)
12 T2B
50 Double Under
Goal: 4+ Rounds

C,
Midline:
Landmine Standing Twist: 3 x 12
Standing Teapot: 3 x 10/side
Hold Top of Hip Extension on GHD: 3 x 30 sec
- Superset exercises and rest as needed between each round.

20 minutes for quality

Easy Row/Bike/Ski 5 minutes
3-5 RMU
10 pistols alt.

4 RFT:
10 Single Arm Russian Kettlebell Swing each (24, 16 kg)
20 Air Squats
30s Goblet Wall Sit + Pulses (16, 10 kg)
20 Air Squats

1a) Single Arm Glute Bridge Floor Press 4 x 8-12 each. Rest 30s
1b) Cross-body Romanian Deadlift 4 x 10 each. Rest 30s
1c) Dumbbell Forearm Plank Rotation 4 x 12 each. Rest 30s

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45-60min easy run/jog @60-70% of HRmax

Harjoituksen tarkoitus on kehittää peruskestävyyttä. Tavoite on juosta yhtäjaksoisesti 45-60 minuuttia matalilla sykkeillä.

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WARM-UP:

2-3 rounds:
20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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For Time:
75/50 Calorie Row/ Bike
40 Dumbbell Hang Clean and Jerks 22,5/15kg
50 Dumbbell Box Step-ups
40 Dumbbell Hang Clean and Jerks 22,5/15kg
75/50 Calorie Row/ Bike

5 x 5

Box Squat, 2 sec pause on bottom.

5 x 5 @ moderate.

• 1min. Row/Run/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  45s. Shoulder rotations w/ stick

• 1min.: Row/Run/Bike

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 1min. Row/Run/Bike

• Mobility...

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50min easy run/jog @60-70% of HRmax

Harjoituksen tarkoituksena on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 50 minuutin ajan matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch