At the Gym

Basic conditioning
EMOM40
1. Row, Bike, Ski
2. Farmers carry
3. Box step over
4. Hand release push up
5. Sit ups

*Move through the whole minute with a steady pace without letting your heart rate rise high. You should be able to talk while you move.

OR

Anywhere

Running

4x
5 minute easy pace
3 minute moderate pace
1 minute faster pace
1 minute walk

Clean and Jerk complex
6 sets
Power clean + hang squat clean + 2 split jerks

-lepo 60-90 sekkaa sarjojen välissä.
-rakennellen ja kaikki 6 sarjaa tulisi olla haastavia, mutta ei mennä feileihin asti.
-viime viikkoseen vähän korotusta mikäli tuntuu hyvältä

AMRAP8:

5-10-15-20… air squat
8 kipping pull up/c2b

Advanced:
5-10-15-20… air squat
4 muscle up

7 rounds
7 deadlift 100/70kg
7 t2b/ ghd sit up

AMRAP7 with partner
cluster 60/40kg
- split the reps anyway you like

Adv: 70/45kg

3 x Wall walks
8 x OHS
10,20,30,40,50,60 x Double Unders
6 Rounds
Proper technique and minimum rest

Alternate;
1. 10 power snatch 40/30kg
2. 15 wall balls

14 Min AMRAP;
50 double unders
25 wall balls
10 burpee

EMOM8
1. Pistol squats
2. Hspu

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

3 rounds for time:

• 10 overhead squats (2/3 of 1 RM snatch)
• 50 DUs