Kyykky 2x1x80%

Penkki 2x1x80%

Maastaveto1x80%

Lämpöjen ohessa tee:
-hypyt 5x5
-etuheilautus 5x20

A.
Warm-up by Heidi

B.
Snatch Balance 6x3
3 s pause at the bottom. Build up to a heavy 3

C.
Every 75s x 15 Power Snatch + Snatch
Consentrate on the starting position and recive. 2-3s pause in the recive.

D.
Snatch pull 3x8
3s negative. Last set amrap
3x
10-15 sots press
10-15 lu-raise

AB Burner/stamina Work
3-4 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

Cool down
2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech

Muscle snatch 6x6

Power clean + split jerk 5x 3+2

A,
For time:
50 Dumbbell Box Step-ups 2x22,5/15kg @60/50cm
50 Hand Release Push-ups
200 Double Unders
50 Box Jump Overs @60/50cm
50 Pull-ups

Goal: Sub 20 min

B,
3 rounds for quality of:
20 GHD Sit-ups
10 D-Ball Ground-to-Shoulders@50/30kg

4 rounds
8 clusters 50kg/35kg (squat clean and thruster)
12 T2B
20 wall balls 9kg/6kg
30 sit ups

AMRAP 4:
2 T2B
2 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
4 T2B
4 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
6 T2B
6 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
Etc.

Rest 4:00

AMRAP 8:
Continue the same pattern where you left off.

10 Rounds for time:
200m Skillmill Run
1 BMU
2 Devil's Presses 2x25-30/15-20kg

Basic Condition 70 minutes.

90/70 Calories Any Ergo
10 Deadlift 50%
8 - 12 Strict Push Ups
8 Shoulder Press Behind Neck
20 V- UPS
50 Double Unders