2 rnds

run 5 min
ski 5 min
row 5 min
bike 5 min

HR @ 70-75%

Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 muscle clean + 5 thrusters
20 shoulder taps + 2 wall walks
10 scapula rolls + 10 ring row

Strenght
Thrusters
2x8 reps @65-70%
1x6 reps @70-75%
1x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups
2x8 reps @35-40%
1x6 reps @40-45%
1x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon
For time
10 wall ball shots
10 cal row
10 wall ball shots
rest 1 min
10 cal row
10 wall ball shots
10 cal row
rest 2 min

then 3x3 min amrap with 3 min rest bwn
15 cal row + 15 wall ball, target always 2 rounds on that 3 min amrap.

Accessory
2 sets
12+12 single leg RDL
12+12 single arm rb row
12+12 side plank dips
24 alt leg v-ups
rest 2-3 min

Cool down
2-3 min light cardio
30 hauisten venytys per puoli
:30 ojentajien venytys per puoli
:30 kyynärvarret sekä koukistaja että ojentaja puoli
30-60 sek kyykyssä olo ja rangankierrot vuoropuolin

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk
_________-

In 20 min built up to 80% of 1 RM

hang power clean
+
squat clean
+
push jerk
+
split jerk

Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS

4x5 “Bamboo OHS”.
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS
5 @ 65%
5@ 68%
3x4@ 72%
5 @ 65%

B) Push press & Shoulder press

Push press
8 @ 55%
8 @ 58%
6 @ 64%
3x5 @ 68%

Shoulder press 6x3 @ 90% (Viime viikon 3RM)

C) Accessory:

Strict banded pull-ups, 6 x 12.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

---

Reverse hyper, 4 x 12

Weighted back extension, 3 x 12

Seated 1-Arm shoulder press, 4 x 12+12

---

3x
30 Barbell side crunches
20 GHD Sit-ups

EMOM 10
1) 16/12 cal ski
2) 8m HS walk

3 - 4 sets:

a ) 8 - 12 Single DB Bench Press ( each )
b ) 50m Single arm Farmers Carry ( each )
c ) 8 -12 Banded Triceps PushDown

4 x 9 (70%)

Percentage from 1RM

A,
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
goal: sub 24 mins

B,
4 rounds for quality of:
10 Dumbbell Hammer Curls, pick load
10 Kettlebell Goblet Squats, pick load
10 Tate Press, pick load

5:00 easy Bike, Row, Walk etc
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

30s ON, 30s OFF x7 (28min)

1) db box step ups
2) db push press
3) burpees
4) shuttle run