C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg

GYMNASTICS

3 rounds for quality
5-7m hsw / 3 wall walk
30 DU
15 t2b

-rest 2min-

3 rounds for quality
2 rope climb
30 DU
8 hspu

• rest 2min-

3 rounds for quality
8 kb box step overs @2x20kg
30 DU
8 kb hang clean & jerk @2x20kg

Hi hang-hang-squat clean-jerk
3 high jumps at high box

EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

10 min E2MOM:
• 3-point power snatch

Nousevilla painoilla. Lepää sarjojen välissä n. 60s.

LÄMMITTELY
2 kierrosta
60s./15s.
1. Hiihto
2. Seinäkyykky
3. Soutu
4. Nordic hamstring curls
5. Ylivienti vk
6. Raajojen ojennus nelinkontin

TAKAKYYKKY 4 x 8
tee nousevilla painoilla
lepo 60-90s.

AMRAP 10
10 x Rengassoutu
20 (10+10) x Yhden käden pystypunnerrus
10 x Etuheilautus
20 (10+10) x Russian twist

merkkaa treenin tulokseksi amrapin tulos

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35

42 Hspu/push ups

18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge

43 Wall balls

18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

SNATCH PYRAMID

Every 90s

1x3 @80%
1x2 @85%
1x1 @90%

1x3 @85%
1x2 @90%
1x1 @95%