Warm Up
2 rounds
1:30 cardio machine
10 gtoh + halo with plate
10 goblet squats
10 band pulls or ring rows
5 inch worm
then 2 rounds
5 snatch pulls
5 hang muscle snatch
5 push press behind neck

Metcon
Today workout 35-40 min for quality
2:00 recovery/easy cardio
3-5 hang power snatch with barbell/very light weight (technique)
5-7 ohs or Pause wall squats
tempaukset siis puhtaana tekniikka treeninä, ei raskaita painoja.
6-8 goblet hold box step ups
6-8 strict pull ups / ring rows
12-16 bicycle crunch

back squat
4 x every 4 min
6 Back Squats @ 75% of 1RM Back Squat
4 Back Squats @ 80% of 1RM Back Squat
2 Back Squats @ 82.5% of 1RM Back Squat

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- 12 reps per 4 min
- rest b/w 6,4,2 only as long as it takes to change weights
- rest remaining of the 4 min

3 rounds For Time:
40s ON, 20s OFF
12 double kb front squats @2x16/12kg
90 Single Unders
12 floor press @50/35kg
20/17cal bike

Max reps

ACCESSORY
2-3 rounds:
8-10 barbell sit ups
20-30s barbell hold with one leg
12 ring facepull

For time :

50/40 Calorie Echo Bike

5 Rounds Of " Cindy "

30/24 Calorie Echo Bike

3 Rounds Of "Cindy "

10/8 Calorie Echo Bike

1 Round Of " Cindy "

• Ladies can aim to hold around 10 calories a minute on the echo bike. Guys can aim to hold around 12 calories a minute. Having these numbers can help you stay focused on your bike pace during this workout.

• Let´s aim for speedy transitions on the rounds of "Cindy". The goal there is to go unbroken on the pull-ups, perform push-ups in 1-2 sets, and to find a fast steady pace on the air squats.

3 Rounds :

1:00 Echo 1. Rounds Easy / 2. Round Moderate / 3 Round Workout Pace
10 Kettlebell Swing
5 Box Jumps
5 Hip Thrust
3 Hang Muscle Snatch
3 Hang Power Snatch

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

🐞🐝🦋🐞🐝🦋🐞🐝🦋

Rx`d
21-15-9
Ttb
*20m kb front rack lunge after set of ttb @24/16kg

Rest1:1

15-12-9
c2b
*70 DU after each set of c2b

Scaled

15-12-9 / or 12-9-6
Ttb
*20m kb front rack lunge after set of ttb @12-20kg

Rest1:1

12-9-6
Pull up
*40 DU after each set of pull up

Target under 6min, caps 8min