3 rounds
10 cal bike or row
10 squats with 3 second hold at bottom
10 seated dumbell press

Strength
12:00 to find 1RM thruster

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30-60min easy run/walk

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoitteena on kävellä tai juosta matalilla sykkeillä 30-60 minuuttia.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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Find 2RM for Power Clean and Push Jerk

240 meter Run
10 Rounds of
10 Lunges
10 Air Squats
10 Sit-Ups
10 Burpees
240 meter Run

Speed & Agility
5 rnds
100 m easy run
5+5 Borzov walk
5 jack knives

Hurdles:
5 x 5+5 sideways over
3 x 5 walking over
3 x 5+5 rhythm walking over (do both legs)
5 x (3 x 5) jump over*

*jump all five hurdles and then walk back and repeat that. So no break between those sets

keep 3 min break between sets

Run
8 x 50 m run (80% effort)

A,
Clean and Jerk Complex
Hang Squat Clean x 2 + Squat Clean + Split Jerk
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
For Time
30 Squat Snatch @52/34kg
60 Wall Ball @9/6kg
90 Double Under
Goal: Sub 9 min

C,
3 Rounds
Run 1600m ( 85% effort)
Jog 400 meters

Just get it done!

For time: 42-30-18
KB swing
Box overs

Every 90s x8:

1 Snatch high pull + 2 Power Snatch
50-70% 1 RM Snatch
> Aloitus 50% ja nostot kohti 70%

Weighted walking lunge 12-12-12-12-12 steps

Snatch high pull + power snatch 2+2