1A) Hang snatch 5x2x70%
1B) snatch balance 5x1x70%

Strenght
Hang Power Cleans 5 reps @58-60% + 3 reps @68-70% + 3-5 reps on last set @78-80%
rest 3 min bwn sets
Bench Press 5 reps @68-70% + 3 reps @78-80% + 3-5 reps on last set @88-90% (increase weight +2.5kg compared to last cycle)
rest 3 min bwn sets
Deadlifts 5 reps @58-60% + 3 reps @68-70% + 3-5 reps on last set @78-80%
rest 2-3 min bwn

IGYG-style, 1 machine / team.
2 rounds, each round for time:
40cal Assault Bike
Rest 1:00
40cal Assault Bike
Rest 1:00
20cal Assault Bike
Rest :30
20cal Assault Bike

Rest 3 min

40cal Ski
Rest 1:00
40cal Ski
Rest 1:00
20cal Ski
Rest 0:30
20cal Ski

Rest 5 mins between rounds.

• Send it! Try to make your second round faster or as consistent as possible.
• You can split the work as you wish.

Tasapainoilua ja voimistelua

LÄMMITTELY
2 kierrosta - 0:45/liike
• Kissa - lehmä
• Alivienti ja avaus oik.
• Alivienti ja avaus vas.
• Lonkan pyöritys oik.
• Lonkan pyöritys vas.
• Kyykky - takaketju
• Kierteinen tuulimylly
• Sivukyykky frisbee kanssa oik.
• Sivukyykky frisbee kanssa vas.

VOIMA
4 kierrosta, 40s./20s.
Maastaveto
Rengassoutu
Core jalkojen veto

METCON
Amrap 3
10-20s. Roikunta
8 Airsquat
5 Punnerrus

Lepo 1:00

Amrap 3
20s. Lankku
8 Vartalon ojennus päinmakuulla
5+5 Yhden käden etuheilautus

• 2x
  60s. Row/Bike
  10 KB swing
  10 Qoblet squat
  10 Push up
  10 One Leg V sit up

• 2x
  6 Deadlift
  6 OHS
  6 T2B

• Mobility...

• Work on Deadlift

AMRAP27 : YOU GO I GO
12 CAL ERG
12 DB SNATCH (10/12,5)
12 ABMAT SIT-UPS

30-20-10:
* Row (cal)
* OHS (40/30kg)
* T2B

(Time cap: 15min.)

AMRAP 15:
15cal Ski/AB/Row
15cal AB/Ski/Row
30 DU

For time :

50 Thrusters 42,5/30kg
40/30 Cal Bike
30 STOH 42,5/30kg
30/21 Cal Row
20 Power Clean 42,5/30kg
20/15 Cal Echo Bike
10 Snatch 42,5/30kg