aurinkoista tietä eteenpäin....

W/running clock

00:00-10:00
run 1 mile
amrap wall ball 9/6 kg

15:00-22:00
bear complex ladder
Miehet: 50-60-70-80-90-95-105 kg
Naiset: 35-40-45-50-52.5-55-57.5 kg

26:00-38:00
20-18-16-14-12-10
row
box step up
db snatch 22.5/15 kg alt

leppee

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
men: 24kg KB/22,5 kg DB
women: 16 kg KB/15 kg DB

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

Aamulla 45 min hölkkä, mahdollisuuksien mukaan. Tämä on kisoihin asti tiistaisin.

Run 400m
Deficit HSPU 8 2x15kg per käsi, 40+ ei deficit
Pistols 24
Run 400m
Deficit HSPU 16 2x15kg per käsi, 40+ ei deficit
Pistols 16
Run 400m
Deficit HSPU 24 2x15kg per käsi, 40+ ei deficit
Pistols 8

TC 12

Lepo 10 min

21-18-15-12-9
Bar over burpees
Snatch 35 + 40kg/ 40+ 30kg

Single-leg Crossover Deadlift with KB/DB
6 x 6+6 reps

8x
Power snatch + hang squat snatch

Focus on technic and the last pull. Keep the weights easy to handle and no fails!!!
Rest as needed.

EMOM9
A) 8 DB snatch R
B) 30 DU
C) 8 DB snatch L

rive+etukyykky+työntö

10x1+3+1@70-80%

Te-Veto

7x2@110-130%

Varpaat tankoon 50kpl

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing.

Possible structure
1a) Pull-up Practice: 3 x 4-5 reps. Rest 30s.
1b) Handstand Hold or Taps: 3 x 10-20s. Rest 30s.