Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power

@ 65% max

5 x 5

2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching

Warm Up
3 sets
1:00 cardio machine
:30 single unders
6+6 single leg RDL
6+6 single arm kb swings
12 alt leg v-ups
then workout prep
6 db power cleans
6 ghd sit ups
6 db snatches
:30 moderate pace ski erg

4 rounds for time:

8 thruster 42.5/30kg
6 toes to bar
14 cal ergo

4 rounds for time:

10 deadlift 100/60kg or 10 clean 60/40kg
6 weighted box over 25/16kg
10 pullup
6 burpee bar over

Every minute for 10 minutes complex of:
Snatch
Hang snatch
Overhead squat

TREENI III – Työntö

Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

Lähestymissarjat: vauhtipunnerrus vartalon edestä, vauhtipunnerrus vartalon takaa, heijaus 2x5+5+5, lämmittelypainot tempaus x8 50%, x6 65%, x4 70-75%.

Työntö
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Vauhtipunnerrus vko 1:
-65% x 5
-75% x 5
-85% x 5

Vauhtipunnerrus vko 2
-70% x 3
-80% x 3
-90% x 3

Vauhtipunnerrus vko 3
-75% x 5
-85% x 3
-95% x 1

Vauhtipunnerrus vko 4:
-40% x 5
-50% x 5
- 60% x5

Kulmasoutu 3 x 8

Arnold press 3 x 8 (v/o)

5 MIN AMRAP FINISHER

ALL OUT FINISHER - Perform after running or another workout

Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

• 5 Hang squat cleans (left)
• 5 Hang squat cleans (right)
• 5 Burpees over weight

Score is total amount of reps performed