Power Snatch + Hang Power Snatch + Overhead Squat
3 + 3 + 3

Take 3 warm-up sets, then complete 3 work sets every 2:00 mins.

Harjoitus 1.

Vaihtoehto 1.

50min juoksu (20+10+20)
20min ~65%
10min ~70%
20min ~65%

Vaihtoehto 2.

40min juoksu (15+10+15)
15min ~65%
10min ~70%
15min ~65%

Ohjeet: Aika 50min tai 40min.

65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

💪🏋‍♂️🏋‍♀️🏋💪

Upper-back Triset
3 x 10 each position.

Every :90 x 4 rounds (6min):
5 Devil Presses 2x15/10kg
7 Pull-ups
9 Box Jump Overs 60/50cm

Rest 3:00
Repeat

Practice Double Unders for 10 minutes

Then

Practice Kipping for 10 minutes
- Kip Swing
- Kipping Pull-up, Kipping C2B, T2B, BMU

EMOM 20
odd : Row 175/200m
even : 6-8 double db thrusters @12.5-15/20-22,5kg's

Keep Row Mod/fast pace all time, but not all out to hit those thrusters unbroken sets.
total meters 1750/2000m and 60-80 double db thrusters, this will add up!

Metcon
For Time:
30 GHD Sit Ups / V-ups
40 Shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups
30 GHD Sit Ups / V-ups
rest 5 minutes
40 shoulder to Overhead (42.5/30kg)
30 GHD Sit Ups / V-ups
40 Push Ups

Second metcon for the day, before deload is midline madness, stamina and also pressing endurance/shoulder burn after thrusters.
Be smart with barbell and push ups, you might go for 4-6 sets with barbell and push ups even more.

Aerobic conditioning
6 rounds (1min work / 10s rest)
1. Shuttle run
2. 10 hollow rock + 10 arch rock
3. KB front rack walk
4. Reverse lunges
5. Wall walk

90 minutes, basic condition

Cal 20-22-24-26-28-30-32-34-36....
Echo Bike
Ski
Row
(Wodilla soudetaan)