As many Reps as Possible in 8 minutes of :

20 Lunges
20 One ARM Hang Clean 15/10kg
20 Sit-Ups
6 Burpees over DB

Back Squat
8-6-4-2

Warm Up
3 rounds
1 min ski
10 ring swings/ bar swings (small kipping movement)
10 v-ups
8 no push up burpees
10-15 band pull aparts / band row etc taaksevetoja

Metcon
3 sets
3-6 ring or bar muscle ups / 6-12 c2b pull ups or pull ups + 6-12 push ups (goal is unbroken set)
250/300m ski @fast pace
rest 2 min
10-15 toes to bars
250/300m ski @fast pace
rest 2 min
6-8 burpee box jump, step down
250/300m ski @fast pace
rest 4 min
target pace for ski is 2km pr pace so around 7-10 min max pace. I say women under 2.10 and men
under 2.00 / 500m is the goal.
tarkoitus on mennä toi voikka liike tehokkaasti ja siitä nopea siirtyminen hiihtoon jos pidät
reipasta vauhtia mutta sellaista että et mene kynnyksen yli, sen kyllä tuntee. Mun pace on vastaavassa
treenissä 1.47-1.50 välissä vertailuksi.
lisää toistoja viime kerrasta liikkeessä mikä on sama.

Accessory Work
3 sets
10 Tempo Dumbbell External Rotation (per arm)
-Rest 30 seconds-
@ 30X1, 10/arm x 3, rest 30 sec
10 Tempo Single arm Dumbbell bicep curl
-Rest 30 seconds-
eli kolme sekkaa alaslasku ja siitä ylös, reset ja seuraava toisto.
käytin 2.5kg rotation liikkeessä ja 5 kg käsipainoa ojentaja.

HUOM!
TODAYS OPTIONAL EXTRA 10KM BIKE ERG Z0NE 2 TAI ULKONA PYÖRÄILYT 30-45 MIN ZONE 1-2 ALUEELLA

3 rounds
20/20sec sl stance kb around the body
8+8 windmills

3 rounds
20/20sec banded side plank clamshell
30sec miniband shoulder flexion with ext.rot

With pair weighted march
4 x 20-30sec on/ 1min off
- barbell back rack walk

Alternate B1 / B2

B1. DB bench press – 2 to 3 x 8-12 @ 3/2/2 RIR, Rest 1:00 before B2
B2. Inverted Row – 2 to 3 x 8-12 @ 3/2/2 RIR, Rest 2:00 before B1

*full foot

3x3@80%, sn-%, rest btw sets 2min

2x2x[1+1]@barbell, 3x1x[1+1]@55-60%, sn-%, rest btw sets 2min

Snatch

6 x 2 @ 74-79%, E1:15
2-4 x 2 @ 79-84%, E1:30

– Drop the bar between each rep, reset and go
– Build up within the percentage range each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Power snatch + low hang power snatch +snatch balance

5 x 1+1 @ 50%+, EMOM