OHS

4x3
@80% of 1RM snatch

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @65%
3x 1 snatch + 1 hang snatch @70%

Every 2min

LÄMMITTELY
3 kierrosta
2min ergo (vaihtuva)
10 maastaveto kuminauhalla
10 kulmasoutu kuminauhalla
10 pystypunnerrus kuminauhalla
20 dead bug

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x5min ergo, 30s lepo kierrosten välillä

1min kevyt
1min keskiraskas
1min raskas
1min keskiraskas
1min kevyt

*Harjoituksen työosiot tehdään nousevalla intensiteetillä.

BACKSQUAT
4-5 x 5 x 78-83%
rest 2-3min
SUPERSET
4 rounds, every 3min:
15-20 GHD sit ups
10 Pendlay row

AMRAP 12, Teams Of Two

15/11 Cal Bike
15 Goblet Squats

IGYG

Front Squat

5-5-5-3-3-3

Go Every 3:00

3rnds for time:
300/250m row
15 wall ball
10 knee raises/leg raises/ttb

TC: 13'

bear pos. wall taping 3x5/5

one arm KB press w. band around wrists 2x3/3, slow motion @easy KB

strict press (from floor)

up to a heavy triple in 12mins

Kyykky 1x95-97,5%

Stoppi-kyykky 4x4x60%
-3s stoppi

Jefferson Curl 3x15x15-20%

Sivutaivutus 3x15 / puoli

"Cardio meets Abs"

E5MOM 45: 3rnds

A) 45s plank rest of time ski/row 60/40+ cal
B) 20s + 5s rest +20s Bicycle hold +leg raise L+R rest of time bike/row 60/40+ cal
C) 45s Dead bug rest of time ski/bike 60/40+ cal