For time :

80/60 Cal Bike
40 Toes To Bar
200 Double Unders

TC 12

• Have goal number of calories you'd like to Bike within a minute. This can help with pacing as well as help you to stay present.

• Brake the toes to bar as needed. Quick small set is option or going for bigger sets works great as well. This will come down to your capacity.

• Aim for big sets of double unders. Try to keep your breaks as quick as possible.

3 Rounds :

2:00 Row, easy/moderate/hard
10 Banded Goodmornings
10 Push-Ups
5 Kip Swing
5 Kipping Pull-ups

10 min AMRAP
10 dumbbell snatches 22,5kg/15kg, alternating
10 dumbbell thrusters 22,5kg/15kg, alternating
3 l- pull ups
15 air squats

Ot-treenit 15.7.23

3 Rounds for time:
30 DB Snatches 20/15kg
30 T2B

Scaled:
24 DB Snatches 20/15kg
24 T2B

TC 13min

In groups of 3: AMRAP25
24 double db weighted burpee box get over (2x22,5 / 15)
36 push up
48 kbs (24/16)

Target: RPE 7-8

MAXIMAL WEEK 15/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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BACK SQUAT
*lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min

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SUMO DEADLIFT and/or DEADLIFT
*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+% pal 3-5min

*valitse kumman maven teet tänään. Jos haluat kokeilla molempia, tee toinen viikon päästä tästä maksimista. 😎💪🏻

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1-LEG BACK RAISE

-10 t2b/ 14leg raise
-5 HSPU
-10cal row
-5 alt db snatch 10kg/ 12.5kg/ 15kg/ 17.5kg/ 20kg…

*first round db snatch is 10kg, second round is 12.5kg, third round 15kg and so on…

-find your max in 10min

Every 1:30 x 6 (9min)

-hang snatch pull + hang muscle snatch + hang power snatch
*build by feel