50 min Basic Endurance @ HR Zone 1-2

8 Minutes Any Machine
20 Banded DeadBugs
20 Plank position Shoulders Taps
8 Minutes Any Machine
10+10 Suitcase Deadlift
15 Arc Ups

Block power clean and jerk

8 x 1+2 @ 65+% of 1RM power clean and jerk, go every 2:00

• Clean above knee

Deadlift

Build to a heavy set of 4 (H4) for the day @ RPE 8 (80-85%)
+
2 x 6-8 @ 85-90%H4

Painonnosto tekniikkatunti

Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa. Ei soutua.

Long CF Metcon
Metcon&Skill
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min: every 30-40s perform 2-3 devils presses with 2x dumbbells
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 4-6 high box jump overs @60/75cm (muista turvallisuus ettet mee nuri)
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 6-8 double db deadlifts
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 1-3 ring muscle ups
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30-40s perform 10-20 double unders

3-5 rounds:
10 Rower Slider Hamstring Curls / :30 Heel Bridge Hold
15+15m Mixed KB Front Rack / Suitcase Carry24/16kg
- Rest 1min btw rounds

Thruster

3 x 4 @ 65-75%, E1:00-1:30
2 x 8 @ 60-70%, E1:30-2:00
1 x 16 @ 50-60%

AMRAP10 w/ single KB:
8 hang clean, R
6 front squat, R
4 stoh, R
-rest 15-30s-
8 hang clean, L
6 front squat, L
4 stoh, L
-rest 15-30s-

Käsilläkävely&C2B✨✨