Treeni 2
Warm Up
3 rounds
1 min cardio
8+8 seated db press
16 ukraine twists
8 air squat + 4 squat jumps

Skill training = Push jerk around 5-7 mins .

Strenght
Push Jerks
2x8 reps @light/mod
4x5 reps @mod/heavy weights.
rest 2 min bwn sets

Metcon
2 sets
2min/1min/30s of air bike , add speed.
alt time with partner
rest 1 min and do second set but with rower.
so total 2x2min/2x1min/2x0.5min of work.
add speed go @80-85-90% effort.

“27-21-15”

27-21-15 For time:

Air Squat
Push-Up
V-Up
Burpee

First 27 Air Squat, 27 Push-Up, 27 V-Up and 27 Burpee. Next 21 and last round with 15 reps.

Target: With very heavy breathing.

4 sets/2min rest between
6-10 pull up/ring row (2sec hold at the top)
7+7 double KB box step ups
10 heel elevated goblet squat

AMRAP 15 min
Row 15 cal
Burbee over Rower 10
Chest to Bar 5
Then
Barbell Complex
1 Hang Squat Clean
2 FS
1 Jerk

Partner workout
You Go I Go
4x 8min AMRAP/ 2min Rest

A)
10 STOH 40/60kg 

4 Rope Climbs

40m Bear hug sandbag/D-ball carry
B)

12 Hang power Clean + 12 front squat 40/60kg

20 cal SKI erg

30 T2B
C)

30 GHD

20 box over Burbee 

20m HS walk
D)
16 Ring pull up / 8 Ring mu 

20 Hspu 

30 KB swing

LÄMMITTELY
- Tasapainoilua - vaakoja

CIRCUIT - CORE & LANTIO
2 x 1min/liike
1. Mittarimato + kierrot
2. AKK - konttaus polvet ilmassa
3. Jalkojen laskut kumpparin kanssa
4. Raajojen ojennus konttauksessa
5. Kuminauhakävely

VOIMA - YHDEN JALAN MAASTAVETO
3 x 10/jalka

merkkaa maastavedon paino erilliseen treeniin

Warm-up:

3x
15/12 Cal ski
5 Muscle snatch
5 Snatch grip press behind the neck
5 Overhead squats
14 Alternating leg V-ups
5 Muscle cleans
5 Front squats
5 Jerks"

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Snatch

Build up to a heavy Snatch double in 12:00 minutes.
Then 5 sets of 1 @ 90% of 2RM

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Clean and jerks

Build up to a heavy weight in a complex of 2 Cleans + 2 Jerks in 12:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 2RM"

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Accessory:

Core:

3x
10-15 GHD Sit-ups
10-15 Back extensions
10-15 Sandbag goodmornings

Bonus:

As many reps as possible in 12:00 minutes of:
12 Alternating arm dumbbell snatches
12 Overhead lunges
6 Burpee box jumps 30/24”

Choose a heavyish dumbbell that you can go unbroken with.

Lämmittely
AMRAP 15
8m eturäkkikanto
10 Air squat + kierrot
15s/käsi venytys kyynerpää seinällä
10 Rannepumppaus
10 Pumppausta kyynerpäät boksilla

Etukyykky + core
1 kierros: Etukyykky x12 + Pallof vienti ylös x10/puoli
2 kierros: Etukyykky x14 + Dead bug x10/puoli
3 kierros: Etukyykky x16 + Lankussa olkapää kosketus x10/käsi
Lepo kierroksen jälkeen 60s.

Circuit 3x35s./15s.
1. Vaakasoutu vastaotteella
2. Punnerrus kädet KK
3. Vauhtipunnerrus kp

Merkitse treenin tulokseksi etukyykyn paino

5 RFT:

3 Rope Climbs
10-8-6-4-2 Double DB Clean & Jerks

22,5/15kg

CAP 15

EMOM 16

Minute 1 : 10 Push Press 50/35kg
Minute 2 : 15 Sit Ups
Minute 3 : Max Calories Bike Ergo
Minute 4 : Rest

Score total calories