Juoksevalla kellolla:

EMOM for 5 minutes of: 5 Clean and jerks @40%
Rest 1:00 min
EMOM for 5 minutes of: 4 Clean and jerks @50%
Rest 1:00 min
EMOM for 5 minutes of: 3 Clean and jerks @60%
Rest 1:00 min
EMOM for 5 minutes of: 2 Clean and jerks @70%
Rest 1:00 min
Every :30s for 5 minutes of: 1 Clean and jerk @80%

Rest 5:00 min

4-5 x 3 Clean pulls @ 90-110%

*Harjoituksella panostetaan isoon volyymiin, joten käytä tämä mahdollisuutena hioa nostoja kokonaisuuksina eteenpäin.

Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
20 Alternating V-ups
10 Dual dumbbell deadlifts
20 Shoulder taps

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Back squats

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
3s descend
3s pause at bottom
Squat & reset.

Then 5 sets of 3 tempo back squats @ 90% of the heaviest set of 3 tempo back squats.

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Metcon:

For time:
1-3-6-9-15-21 Wall walks
10-30-60-90-150-210 Double-unders

Timecap: 15:00 minutes

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Bonus:

3 x 12+12 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
20 GHD sit-ups
10+10 Side plank hip touches

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A) Clean

3 sets of 2 cleans. Heavy, but fast!

B) Jerk

3 sets of 2 jerks from rack. Heavy, but fast!

C) Bodybuilding

3-4 Rounds of:
10-15 Banded abcrunches
10-15 Banded hip extension on GHD
5+5 Windmill with 5s stop at bottom
5+5 Sotts press

*Hyvä polte kaikissa liikkeissä.

Complete as many rounds as possible in 20 minutes of

• 20 weighted box step-ups
• 20 weighted walking lunges
• 40 weighted sit-ups (single dumbbell)

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

3 Rounds For Time :

400m Run
21-15-9 Thrusters 42,5/30kg
1000/800m Echo

( 10 - 15 )

• Lets make the main focus on this workout to push the thrusters. Aim to hold on for big sets then your typically comfortable holding onto.

• Out of the run and the bike, lets push the bike a bit more since this will come right after the thrusters. We can use the run to recover.

1RM Power Clean + Front Squat + Push Press + Back Squat + Push Press

00.00-10.00
3 rounds
21-15-9
Ski, cal
KBS
GHD situp

10.00-20.00
3 rounds
Echo bike, cal
Wallball
Boxjump

20.00-30.00
3 rounds
Row, cal
DB Snatch
Push up

Rest remaining time what is left from 10min round

1-2-3....

Box jump
Db single arm snatch @22,5
Cal ski
Wallballs

10 Chest to bar
20 Sumo Deadlift High Pull

30 sec rest after 1 round, 45 sec after 2, 60 sec after 3 round

LÄMMITTELY & AKTIVOINTI
2 kierrosta, n. 60s. /liike
1. Jarruttava vatsarutistus kuminauhan kanssa
2. Voimapyörä pallon kanssa
3. Soutu
4. Vatsamakuulla kuminauhan ylivienti
5. Yhden käden lapapunnerrus seinällä / pallon kanssa käden pyöritys
6. Pystypunnerrus kuminauhalla

LIIKKUVUUS & VENYTTELY
2 kierrosta, n. 90s./liike
1. Seinällä toispolviseisonnassa käden avaus ja käden kierto
2. Seinällä kädet niskan takana rangan taivutukset
3. Foam rollerilla rangan ojennus+pyöristys
4. Foam rollerin päällä käsien vienti pään viereen - palautus sivukautta
5. Kuminauhan kanssa lavan/kyljen venytys