For Time
30 Abmat Sit-Ups
15 Hang Power Cleans 50/35kg
24 Abmat Sit-Ups
12 Hang Power Cleans
18 Abmat Sit-Ups
9 Hang Power Cleans
12 Abmat Sit-Ups
6 Hang Power Cleans
6 Abmat Sit-Ups
3 Hang Power Cleans
- Every minute starts with 15 Push-ups, including 0:00

45 - 60 Minute @ Zone ( Bike, Row, Ski or Run )

Every 5 minutes

1 - 2 Minutes of Handstand Skill Practice

• Choose 1-2 Movements

• Freestanding Handstand Hold

• Freestanding HSPU

• HS Walk

• Wall Facing HSPU

Practice for 10min

10 rounds:
300/250 m row
5 pull ups
10 wall balls 9/6 kg
15 sit ups
30 s rest

A,
Push Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Teams of 2- as many reps as possible in 12 mins of:
0:00-3:00:
AMRAP in 3 mins of:
5 Pull-up
10 Push-up
15 Air Squat
--then--
3:00-6:00:
1 Hang Power Clean, pick load
--then--
6:00-9:00:
AMRAP in 3 mins of:
5 Pull-up
10 Push-up
15 Air Squat
--then--
9:00-12:00:
1 Hang Squat Clean, pick load

Complete in teams of 2.

One person starts on the rounds of "Cindy" and the other on the barbell. Score is total rounds of "cindy" and weight lifted.

C,
3 rounds for quality of:
Double Dumbbell Overhead Carry, pick load, 15m
10 Prone Snow Angels

Rest as needed between rounds.

3 Sets 3 @ 95 - 100%

** 3 sec pause on Mid Tight

3 Sets of 5 @ Light Weights

3 sec pause Overhead

3 Rounds :

2:00 Cardio
10 Squats
5 Shoulder Press
20 Sec HS Hold
3-5 Strict Pull Ups

Treeni 2
Warm up
2 rounds
2:00 cardio (increase pace each round)
3 inch worm with push ups
7+7 single arm db row
7+7 single arm bench press
10 scap push ups
2 wall walks + 30s side plank hold R/L

Strenght
Military Bench Press Training 7-5-3-7-5-3 reps
Perform 5+5 Single arm DB Push Press (each side)
rest 2-3 min

Perform second 7-5-3 bigger weights than first one.

Metcon
emom 12
1) hang power cleans x 8-12 reps
2) burpee over barbell x 8-12 reps
3) jump over barbell x 20-30 reps

Voit kommentoida alle suorituspainot mitä käytit voimaosiossa sekä metconin detailssit!

2lankun penkki 3x1 (80-85-90% viime viikon max1:stä)
-stopeilla

Pystypunnerrus 3x20
Pystysoutu 3x20
-superina

Vipunostot taakse 3x20
Vipunostot sivuille 3x20
-superina