OTM 10 min
3-Postion Snatch, high hang, hang, floor x 2

1) Russian swing
2) Row (cal)
3) Weighted sit ups
4) Strict pull up
5) K2E
6) Devils press

Work 30-45 sec, rest 15-30 sec.

Thrusteri x 3-5. Keskiraskas paino.

For time
800m run
40 Hang power clean 75/55
40 ring dips (sub banded dips or box dips)
40 Hang power cleans 75/55

• sub 1000m row or 35/50 cal bike

Mobility

Warm Up.

Jog 5 minutes. Run 3 minutes.

Stretching hamstring, tights, calfs, Gluteus

Running intervals

4 x 400m Work/Rest 1:1
4 x 200m Rest 2 minutes
4 x 100m Rest 2 minutes

A:Hip Snatch max.
B:Hip Power Snatch + Power Snatch
@40% x4
@50% x4
@60% x2
@70% x2
@80% 5x2
C:Clean Pull. @50% x3
@60% x3
@70% x3
@80% 5x3

A.
90s. Easy Row/Run/Bike/Ski

2 rds:
5 Walk out + Push up
5 Kang squats
5 Ring row

45s. Moderate Row/Run/Bike/Ski

2 rds:
5-8 Active shoulders
5-8 Kipping swings
5-8 Active shoulders
5-8 Kipping HSPU

Mobility...

Work on:
Ring MU / HSPU / KB swing

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Metcon(quality)

20-30min easy run/jog

Harjoituksen on tarkoitus toimia palauttavana harjoituksena juoksuprogression kevennetyllä viikolla. Tavoitteena on juosta yhtäjaksoisesti 20-30min matalilla sykkeillä.

Row/Bike/Run/Ski

A.
Warm up:
5-10min.
Include 2-3x 20-30s. Hard pace sprints
+ stretch

B.
6x
3min.: 110-120%/avg
1min.: Rest / 50-60%/avg

Rest 5min...

C.
3x 20s. All out sprints / Rest 2:40

D.
Cool down
5-10min.
+ stretch