Pace practice:

2min C2 bike
1min 15 wall ball + sit up
2min ski
1min 5+5 DB snatch + up&down

Be smart with machine’s

••••
••••

E4MOM x 10

Row 400 / 500m / moderate pace / 75-85%

Try to keep your 3k pace

Deadlift 10-8-6-4-2

• 15 Min AMRAP of:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 16 reps (8/side)
C2B Pull Ups 16/12 reps
1:00 rest each round

EMOM 16 mins (40-20)
1.min : Dumbell Double Cl&Jerk @22,5/15kg
2.min : Double under
3.min : Ring Row
4.min : Seated Pike compression

• 4 Interval of:
Assault Bike 2000 m @ > 90% MHR
1:1 rest each interval

• 4 Round of:
Legless Rope Climb 1 rep
Rope Climb 2/1 reps
Toes to Rope 10 reps
GHD Hip Exstensions 20 reps

Optional Accessory
CONDITIONING

3 rounds for time:
27 DU
9 Burpee
3 Bar MU

RPE 3 to 4

Tailoring Options
DU→ Single Unders
Bar MU→ Jumping Bar MU

10 MedBall Clean

Uimakoulu

Penkki 3x2x75%
-eka toisto rinnasta, toinen toisto laske puoleen väliin, stoppi ja punnerra ylös!!

Dippi 3x1 (ei max, jätä vähän varaa)

Vipunostot:
-taakse 2x12-20
-sivuille 2x12-20
-eteen 2x12-20 (levypainolla)