ROW
4x 12min , rest 3min
Tahdit 22/24 , vaihto 2min välein. eli 0-2min/22 , 2-4min/24 , 4-6min/22….
- Vauhti siten, että pysyy pk treeninä.

Hang Squat Clean 4x5 reps

In teams of 3 rotate stations every 4 minutes for 36 minutes (3 sets):
Station 1: 4 min run or bike
Station 2: EMOM 1-2 rope climb, rest of the time double unders
Station 3: 20/15 cal row, 30 s plank hold

Strength: 20 mins
1A: pull up programme week 2
1B: 5x5 DL@80-85%

Wod: 8 min ascending ladder
2-4-6-8.......
Pistols
HSPU

Wod: use this as a practice Wod- aim for quality over quantity, perform good efficient movements that’s meet competition standards

Mobility

Mobility

Skills/work
6*2 (nousevat painot)
Cluster

Wod 3rds

A) amrap 3min

Buy in
2 rds run
Then
8* cluster
6* pull up

B) amrap 3min
20* DU
12* wb

1min rest between A & B

Tempaus 1x2@70%, 1x2@75%, 3x1@80%

Rive+Työntö 1+1@70%, 1+1@75%, 3x1©80%

Työntöveto 3x3@90%

Takakyykky 3x2@80%

Running 45-60 minutes, Basic Endurance

plus mobility

4 Rounds of:
50 Double Unders
30 Wall Balls
21 Cal. Row
15 Cal. SkiErg
9 Cal. Assault Bike