RestDay!

A1: Ring pull ups pronated 2set + Ring chin ups Supinated 2set
A2: Broad jumps 4x3
A3: SL elevated calf raises 4set
B1: SA Kb Rows 2set/arm
B2: SL hip thrust 2set/ben
C1: Reverse DB flys 2set
C2: Concentrated SA DB biceps curl 2set/arm

For time

• With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
• Ski-erg calories
• Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Jog HR Zone 3 ( 4 )

50 minutes. 8 minutes Jog, 2 minutes run.

Thrusters
Pull ups
bar over burpees

A:
Tempo power snatch w. 3sec pause at the catch 6x2 @easy

B:
Power snatch + snatch balance + squat snatch 5x2+1+1 @60-70%

W/ partner for time, YGIG divide anyhow
30 box get over (60/50)
50 Deadlift
40 bar over burpee
40 hang power clean
50 bar hop over
30 stoh

TC: 17
Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana

Snatch pull 4x6 reps

For time

• Row 1,000 meters
• 30 bench presses, body weight
• Row 1,000 meters
• 20 bench presses
• Row 1,000 meters
• 10 bench presses

Suorinjaloin maastaveto 5x10x40%
-jokainen toisto lattiasta/stopilla
-seiso itse korokkeella (1 kumiharkko ok)

Pystypunnerrus 5x5x50%
-prosentit penkin maksimista

Yhden käden kulmasoutu 3x12-20 / käsi
-niin iso murkula mitä näpeissä pysyy

Ojentajat kumpparilla 2x50