Warm-up:

3x
18/15 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
10 Hanging knee tucks
10 Push-ups

Then
3-5 x 1-5 Bar muscle ups

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Shoulder press 2 rep max
+
5 x 2 @ 90%

Push press

Set of 6 (4 reps in reserve)
2 x 3 (3 reps in reserve)
2 x 2 (2 reps in reserve)
1 x Max reps

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Metcon

“Jack”
As many reps as possible in 20:00 minutes of:
10 Push press 50/35kg
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”

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Bonus:
6 x 12 Banded pull-ups
5 x 10+10 Seated 1-arm shoulder press

Core:
3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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3 - 5 rounds:

1:00 cardio
15 Glute Bridges
10 Sit-Ups
5 Push-Ups

4 rounds for completion
45 Meter Sledpush @moderate
10 Squat Cleans @60/42.5kg
30m Odd Carry (object held on the front of the body today, not shoulder loaded
Rest Approx 90s

Snatch High Pull + Power Snatch

5 x ( 1 + 1 ) @ 73 - 78 %

3 kierrosta

Juoksu korttelin ympäri
30 istumaannousu
30 Boksi hyppy

3 Sets:

5 SN Push Press + 1 Overhead Squat

@ 65 - 70%

5 Rounds for time:

3 Rounds Of "Cindy"
1 Rounds Of "D.T" 70/47,5kg

( 18 - 30 )

• Push The pull-ups and the push-ups in the "Cindy" and recover on air squats.

• Aim to hold on for unbroken sets of push jerks and aim for 1-2 sets on the hang power cleans and deadlifts.

• Pace and break up the Cindy in a way that allows you thrive on the barbell during D.T

5 Sets of 5 @ Light Weight

2-3 rounds:

5 box jump
10+10 curtsy lunge

Kyykky 6x3x60%

Penkki 6x3x60%

2lankun penkki 3x3 (70-80-90%)
-voit ottaa myös 3x95% ja 3x100%, mutta ei saa olla liian raskas!

Band-pull-aparts väh.150 toistoa
-näitä voit tehdä alkulämpöjen yhteydessä ja treenin ohessa

-pääliikkeissä huomio tekniikkaan: rauhallinen kontrolloitu alaslasku ja räjähtävä ylösnousu-