Cindy 3 RM

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats

Burgener Snatch Warm Up

Power Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

15min amrap
16/20 calories of machine
4 single arm devils press
6+6 single arm push press
8 box jump, step down

Snatch

3 sets of 2's
4 set of heavy single

7x every 2 min
3 over head squat
- @ 65%
- no misses

Clean pull
2 sets of 3's @100%
2sets of 2's @105%

A,
For time:
50/40 Row Calories
50/40 Bike Calories
50/40 Ski Erg Calories

Goal
Sub 10 min

B,
4 rounds for quality of:
5 L/5 R Kettlebell Suitcase Deadlifts, pick load
5 L/5 R Kettlebell Hang Cleans, pick load
5 L/5 R Single Arm Kettlebell Rows, pick load
5 L/5 R Kneeling Kettlebell Halos, pick load

Each set should focus on the quality of movement over loading.

Use loading RPE 6/10.

4min on - 2min off x4, alternate between a & b:

A) AMRAP "Christine":
250/200m row
10 deadlift
15 box get up

B) AMRAP "Cindy":
4 jumping pull up
8 push up
12 air squat

Target: Keep the same pace throughout the workout. Always start intervals from the top.

4x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Treeni 1
Warm Up
2 rounds
2 min cardio
12-16 cossack squats
8 wall squats
12-16 band pull aparts

Strenght
Overhead Squat
2x8 reps @light
4x5 reps @moderate weights
rest 2 min
IF mobility issue then back squats and perfrom
5 pause wall squats after each back squat set.

Partner Metcon
For Time
50-40-30 calories of Rowing or Ski / 40-32-24 calories air bike or run
30 wall ball shots
60 weighted medball twits
you go, I go!

FOR TIME:
26 hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps