EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Shoulder Press

6-5-4-3-2-1

Go Every 2:30

A,
Find Daily max of 3 position snatch ( if You can , do squat snatches)
- high hang
- hang
- Floor

B,
4 sets of
AMRAP3 mins
12 Hang Power Snatch @34/25kg
9 Ohs
Max rep bar facing Burpees
Rest 2 mins Between amraps
Goal : consistent effort with Burpees

Snatch

2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 92 - 95%

Power Clean + Hang Squat Clean + Split Jerk

7 x ( 1+1+1 ) Climb in 70 - 80 of jerk

accumulate 50 ghd sit ups

10 Min AMRAP

200m row
16 Pistol Squats
12m HS Walk

Front Squat

4 x 2 @ 65 - 70 of back squat 1RM

AMRAP 20 ( Easy Pace, HR ZONE 3 )

30/21 Calories Echo Bike
5 Strict Pull-Ups ( Weighted )
15 GHDSU ( Shoulders on hip line )

Front Squat (on the 0:00)
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 60%
Even Minutes – 6 Back Squats @ 60%