A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

a) Open prep 1.1
10 min alternating emom
12 wall ball
12 box jump

b) Overhead squat 3 x 3 (70 - 80 - 90 %, laske 1rm:stä 90 %). Vikalla niin monta kuin menee HYVÄLLÄ tekniikalla

C) Riga showdown
7 min amrap
2-4-6....
Clean & Jerk 60/40
Box over
Toes to bar

d) Cash out: optional
100 weighted sit-ups (wall ball, kb)

Focus: Push Press
4 x 3 @ 60% 1RM C&J

MetCon: Alternating Ladder:
1-2-3-4-5-6-7-8-9-10
Push Presses/Jerks (L1- 95/65; L2- 115/75; L3- 135/95)

10-9-8-7-6-5-4-3-2-1
Toes To Bar (L1- Knees AHAP; L2- K2E; L3- T2B)

1 PP / 10 T2B

2 PP / 9 T2B

3 PP / 8 T2B

… and so on]

Score: Weight / Time

Kisaryhmän treenit sunnuntai
a) power clean,15 min to find heavy 2rm (ei tarvitse olla touch & go) -

b) "M"
5 rounds for time
20 kb swing 24/16
15 box overs
5 power clean 80/50

Cash out: heti perään 100 bw walking lungesia (ei siis painoja)

C) mobility: pallolla reidet 2 x 2 min ja 2 x 2 sohvavenytys

7min AMRAP

20 Cal Row
10 TTB
10 KBS 32/24

-Rest 3min-

7min AMRAP

40 DU
20 Squats
10 Deadlift 85/60kg

-Rest 3min-

7min AMRAP

12 Box Jumps
8 Front Rack Lunges 60/40kg
4 Push Jerk 60/40kg

Result = Total Reps

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
400 Meter Run

Focus: Front Squat
5 sets x 2 reps at 80% of 1RM Front Squat

MetCon:
12 Min AMRAP:
200 M Run
10 Penlay Rows With Bar (L1- 75/45; L2- 95/55; L3- 115/65 [hand-release])
5 Bar Over Burpees (all levels)

Score: Weight / Rounds + Reps

1. Conditioning 15-12-9 Squat clean 80/55 Pull up 2min rest

12-9-6
Thruster 80/55
C2B
2min rest

9-6-3
Snatch 80/55
Bar MU
-Jos viimeiset tempaukset ei onnistu samalla painolla niin vähentäkää tuohon, kuitenkin niin että paino saa olla haastava!
Tämän setin jälkeen coold downiksi 300 DU:Ta aikaa vastaan.

3 stations Each a 12 minute AMRAP with partner
1:30 break between stations

Station 1:
SA KB Swing [per side]
1 1/2 GSQ
Shin box [per side]
Sit through [per side]

Station 2:
Curve 0.01
Fed bkwd goblet lunge [per side]
Lateral leopard crawl 2/2 [per side]
Slamball bent row

Station 3:
Skier strokes
Palm release push ups with T-Spine rotation [per side]
TRX row
Mountain climbers [per side]

5 rounds for time of:

• 20 L pull-ups
• 16 ring dips