A) Max UB Reps of Banded Leg Curls each leg x 2 sets
B) Accumulate 60s in Hollow Hold
C) 10-20 Minutes of Zone 1 ”Recovery Work”
This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.
Options include
– light Sledpull Powerwalk
– light jog
– Rowing
– Air Bike
– Ski Erg
*You alternate through all options as you choose

power snatch + snatch + ohs

8x1+1+1@70-100% (power snatch %)

Tuliko nuppi kipeäksi?

Riipusta raaka tempaus (polvelta, tempauksen %)

5x2@60%
5x2@65%

Korkea Te-veto
2x3@70%
3x3@75%

Etukyykky 10x2@60%

Lisäpainolankku 4 x40s

Squat snatch 1-1-1-1-1-1-1 reps

Amrap 30 min

(You Go , I Go)
10 burpee bar mu/ Scaled : pull up
20 thurster@50/30kg
30 front rack lunges@50/30kg
40 T2b
50 S2OH @50/30kg
60 hang Power Clean @50/30kg
70 kb USA swing@24/16kg
80 wallball @9/6kg
400 m run together

For Load:
BB Snatch (any style) touch n’go (X Kg) 15 reps
BB Snatch (any style) touch n’go (X Kg) 12 reps
BB Snatch (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.

Penkki 3x2x70%
Veto 3x6x60%
Suorinjaloin mave korokkeelta 5x8 (jokainen toisto lattiasta)
Leuat 3 sarjaa eri otteilla (toistot n. 6-12)
Kohautukset tangolla 3x12-20

elpyy

Raakatyöntö (työnnön %)
5x2@60%
5x2@65%

VAPU 5RM
1x5@90% 5rm
1xmax reps@90% 5rm

3x15 punnerrus
käsipainoilla pystäri 3x10+10
boksi hypyt 5x5

@gamlahamnskogen

25x Lilla Backen.
Running with or without dragging a tyre!