5 kierrosta alkavalla minuutilla (kesto 15 min)

1. max kalorit soutu
2. max toistot yleisliike
3. Lepo

Tulos: huonoimman kierroksen toistot

4x4min, 2min rest (A+B+A+B)
*
A: 500/400m Row + remaining time
AMRAP of: 2-4-6-8... Single Arm DB Thruster, 4-8-12-16...V-Up/TTB
*
B: 400m Run + remaining time
AMRAP of 2-4-6-8... Single Arm Devils Press, 3-6-9-12... Pull-Up

Build to Heavy Set of 3 Front Squats

Every 1,5 min for 4,5 minutes (3sets)
clean pull + hang clean + split jerk @50-60%
Every 1,5 min for 4,5 minutes (3sets)
2 clean&jerk@65-75%
Every 1,5 min for 4,5 minutes (3sets)
1 clean&jerk @80-90%

Every 75s for 7 rnds

Squat snatch

• 60-90+%
• Rakenna päivän raskas tempaus maksimi.

min 1 - Power cleans x 4-6 reps
min 2 - Front squats x 4-6 reps
min 3 - squat cleans or clusters x 4-6 reps
min 4,5 - rest
add some weight on next round. Work weight about 50-70% of 1 rm clean.

4x4 reps @ starting about 50% of 1 rm and go up as you feel.
Tempo is 31X1
3sec down, 1sec at bottom, explode up, 1 sec before starting new rep.
rest 2-2,5 min after each set. (perfect squats/control of weight)
Time limit 20minutes for squats including warm up sets.

2 rounds
30-45sec side plank hold (left and right)
10 band pull aparts (1-2 sec lapapuristus joka toistolla)
10-15 (hr) push ups (good quality)
rest 2-3 min and repeat

Strenght
Perform set every 1 minute 45s total 5 sets
Shoulder Press 3reps @80% of 1 rm.

5 x Every 4 min
600 m / 400 m

*you should get more than a minute rest. But the faster you go - the more you rest. ;)