1:30 0N, 1:30 OFF x10
alternate A&B

A)
15 abmat sit up
8 pull up
max reps burpee to target

B)
8 box jump overs
12 push ups
max reps power clean @55/40kg

LÄMMITTELY
• Liikkeessä liikkuvuutta
• Kepin kanssa liikkuvuutta/lavan herättelyä
• 2-3 x 20-30s. roikkumista

VOIMA
Opetellaan vaaka- ja rengassoudun eri variaatiot
Tehdään liikepareina - 2 x 30s./15s.
Liikeparien välissä lepo n. 90s.
1.
A) Vaakasoutu myötäote
B) Rengassoutu vastaote

2.
A) Vaakasoutu vastaote
B) Rengassoutu myötäote

3.
A) Vaakasoutu leveä ote
B) Rengassoutu neutraali ote

LOPPUTREENI
Amrap10
5 mittarimato
10 punnerrus
15 air squat
20 russian twist

merkkaa päivän tulokseksi amrap kierrokset

5:00 easy Bike, Row, Ski, Jog etc
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time
15 sumo deadlifts 100kg/75kg
10 thrusters 60kg/40kg
10 shoulder press 40kg/30kg
50 Dus
20 burpees
600m run

Squat Clean and jerk 5x(1+2)x65%

Recovery mode - ON

Warm-up 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warm-up

A: 8-10 min emom:
1 x power clean
Start from 70% of 1 rm power clean and build up (max 90%)

B: 40-50min aerobic training

Cd: Easy row for 5 min + 5 min mobility

2x 3+3 @ 50-55%
2x 2+2 @ 60-65%

3 Rounds:

2:00 Cardio
5 Strict Pull Ups
10 Seated Shoulder Press
1:00 Wall Sit

On The 4:00 x 5 Rounds:

60 Double Unders
30/21 Calorie Row
10 Thrusters 42,5/30kg

• Aim for unbroken sets of double unders each round

• Let's row an uncomfortable pace but you should still be able to get off the rower and get right to work on the barbell.
  -Aim to complete the thrusters in unbroken sets.
  -Each round we want to move quickly but we also want that pace to be sustainable. Let's smart about the pace you choose from the start.

• Overall score will be the sum total working time.