EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Barbell high pull 3x12 reps

2A)
5rft
5x GTOH@35kg
10 Facing Bob
TC10’
2B)
4 RM FS
TC10’

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR Add 2,5.5kg from last weeks lift

B,
Complete as many rounds as possible in 20 mins of:
10 R Single Arm Kettlebell Snatches,24/16kg
10 R Single Leg Front Rack Box Step-ups,
5 R ¼ Turkish Get-ups,
20/17 Ski Erg Calories
10 L Single Arm Kettlebell Snatches,
10 L Single Leg Front Rack Box Step-ups,
5 L ¼ Turkish Get-ups,
20/17 Ski Erg Calories

Complete at RPE 6-7 out of 10 (60-70% effort).

C,
For quality:
Handstand Hold, 1:30
3x 5 Wall Walks
3x See-Saw Plank, 20 secs

Handstand Hold- accumulate the total time

6x 4min Amrap, 2min rest between set
Alternate A&B (3x both)

A)
13/10 cal bike
20 plate ground to oh @20/15kg
20 jumping lunges
max reps v-ups

B)
13/10 cal bike
20 kbs @20/16kg
20 goblet squats @20/16kg
max reps abmat sit ups

50-40-30-20-10 reps for time of

Push-ups
Freestanding handstand (seconds)

A,
Pause Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
For time:
30 Clean & Jerks, 61/43kg

"Benchmark Friday ish"

Goal: Be smart and choose and intensity right for you today

C,
For quality:
Outdoor Activity, 20 mins

20 min Low Intensity Outdoor Activity or Walk

@ Zone 2 Run 30 - 45 minutes

Same weight
rest 2-3min between sets

Every 2:30 x 4 (10min)
-10 c2b
-10 hspu