For Time :

21-15-9 TTB
50 Double Unders
21-15-9 Squat Cleans
50 Double Unders

Barbell 52,5/40kg

TC 18

• Muistakeehan että Lämsät ja teipit yhdessä eivät ole sallittuja voimistelu hommissa. ( jokotai )

LÄMMITTELY
1. Takaketju - etuketju
2. Ylivienti kuminauhalla
3. Lisko kierto oik.
4. Lisko kierto vas.
5. Lähentäjä toispolviseisonnassa oik.
6. Lähentäjä toispolviseisonnassa vas.
7. Lonkkien kierrot istuen
8. Lantionnosto + jalkojen irrotus

VOIMA
Takakyykky 3x12
Pystypunnerrus 3x12
Lepo sarjojen välissä 45-60s.

AMRAP 7
Lankussa kk siirto x12
Russian twist kk x12
Punnerrus kk kosketuksella x6

A) Tempo work

3 sets of
8-10 double Kb squat (32X1)
8-10 double KB toe elevated RDL (31X1)
:30 hollow body hold

B) AMRAP 15 mins with partner (relay style)

5 Strict burpees
10 Goblet lunges
15 USA swing@24/16 kg

Goal: 12+ rounds

1+1@climb to the maximum of the day, rest 2min

1@climb to the maximum of the day, rest 2min

Powe clean + split jerk
4-5x 2+1 @75-85%

Squat clean
5x2 @heavy

Ohs
4x5 @ by feel

AMRAP 10 With Partner

50 Box Jumps
50 Deadlift 60/40kg
50 Sit-Ups

A,
Snatch 1x3 at 70% 1RM
Snatch 1x3 at 70% 1RM
Snatch 1x3 at 70% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x2 at 80% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds for time of:
Run, 400 m
15 Overhead Squats @43/30kg
15 Bar Facing Burpees

"Burpee Nancy"

Goal: Sub 18 mins

C,
3 rounds for quality of:
20 Banded AbMat Sit-ups
Barbell Back Rack Hold, 2x bodyweight, 1 min
Rest 1:30

15-20 Banded AbMat Sit-ups
Barbell Back Rack Hold- 1.5-2x bodyweight

Find a 5RM back squat in 15min
then complete:
1x10 at 55% 5RM (achieved above)

WU:
Row 1K
Sled push 6 x 15m
+General warm-up

A)
4 x 12 DB bench press + 10 Strict pull-up (2 x widegrip + 2 x narrow grip)

B)
4 x 12 Strict dip + 12 Barbell row

C)
4 x 10 Seated shoulder press (2xDB, Arnold) + 12 Ring row

D)
3 x Max rep push-ups + Max reps DB/plate frontal raises

E)
3 x 12+12 DB bicep curl + Max rep tricep pulldown

CORE:
16 x 40s on - 20s off (4 rounds - 16min)
1. Plank hold
2. Leg raises (dip position)
3. Side plank left
4. Side plank right