Fir time:
10 TTB
10cal ski

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

EMOM for 3 rounds:
1) Oblique DB snatches right (jalan ulkopuolelta nosto yläviistoon)
2) Oblique DB snatches left
3) Rest
4) Landmine twists
5) Rest

3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x6 @72-75%
2min rest between the sets

B) 8/6/6/6 pull-up
Rest 2min

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step up (alternating leg)

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

LÄMMITTELY
Tekniikkatikkaat
Liikkumiset tötsien kanssa

CIRCUIT 1 - TASAPAINO
2 kierrosta
40s./puoli, lepo 15s.
1. 1 jalan maastaveto kk
2. Vaaka + kuulan vaihto kädestä käteen
3. Askelkyykky sivuun + polven nosto lp kanssa

CIRCUIT 2 - ASKELLUS & RYTMI
3 kierrosta
40s./liike, lepo 20s.
1. Askelkyykky eteen sivulle taakse
2. Vuorikiipeilijä vaihtohypyllä
3. Lankussa jalkojen avaus vuorotellen sivulle

Muut teki cleaneja, minä maveja.

A,
Hang Clean & Jerk 1-1-1-1-1

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

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
10 Clean & Jerks, 61/43kg
50 Double Unders
8 Clean & Jerks,
40 Double Unders
6 Clean & Jerks,
30 Double Unders
4 Clean & Jerks,
20 Double Unders
2 Clean & Jerks,
10 Double Unders

Goal
Sub 10 mins.

C,
3 rounds for quality of:
20 Parallette Shoot Throughs
10 Pike Compressions
Arms Overhead Hip Hinge Hold, 30 secs

10 MIN AMRAP

• 2/4/6… Sumo Deadlifts 2x24kg kb
• 2/4/6… Burpees