21-15-9

Power Clean @ 60KG
Air Squat
Toes to Bar

100 DB snatch for time:

22.5kg x 20
25kg x 20
30kg x 20
25kg x 20
22.5kg x 20

4x70kg
4x70kg
4x75kg

2x70kg
2x70kg
2x75kg

Until 200/150/120 calories is completed:
20/15 cal bike or 15/12 cal row
8 push ups
15 KB swings 24/16 kg
10 sit ups

40 min time cap.

20min EMOM
1) Round of Machoman
2) Bike/ Ski/ Row/ Echo

Straight into

20min EMOM
1) DB Bench press 6-8
2) 10m sled push + 10m sled pull

4x10 clean grip deadlift
Pause 60s between sets

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

--

MUSCLE SNATCH
5x3@kevyt pal 2min

--

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

--

BOX JUMP Straight Leg
5x6 pal 2min

For time:
10K Assault Bike

W45+: 30kg bar, 14lbs wb, 50cm box
Time cap 13min

Part A:
21 - 15 - 9
Clean (anyhow)
Box jump (6m apart from bar)

Part B (immediately after):
36 - 24 - 12
Wall ball
8 shuttle runs (6m)