A: Broad jumps 8x3
B: Hip thrusters 3set
C:SL Standing hamstring curls 3set
D: Weighted chin ups Supinated 5x3, Amrap sista setet
E: Strict pull ups 2set
F: Seated rows
G: Alternating DB biceps curls 1xDrop set

LÄMMITTELY
Kiertoharjoitus, 3 x 60s./20s.
1. Pöytänostossa raajojen irrotukset (+ojennukset)
2. Kannat stepperillä yhden jalan lantionnosto 30s./puoli
3. Sivukävely vk
4. Askelkyykky taakse
5. Pallof punnerrus 30s./puoli
6. Tuulimylly 30s./puoli

TABATA
Tabata 1
A) Päinmakuulla vartalon ojennus
B) Istuen jalat kk yli

Tabata 2
A) Vuorikiipeilijä
B) Etuheilautus

Tabata 3
A) Hiihto
B) Air squat

Clean & Jerk, 2x3+1

4 x 7 @ 3 min

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Shoulder press 5-3-1+
B: Bench press 10x5
C: Dips 2xMax
D: OH triceps extensions 2set

Lämppä:
3 rounds: 12 ring row, 12 air squat, 12 burpees

Strength:
1. Bench press 4x4 +75%
2. EMOM/10 min:
* 5-8 strict pullups
* 12-16 pistols

Metcon, divide as you wish, YGIG:
A) 80 cal run B) wall squat
A) 80 cal ski B) turtle plank
A) 80 cal bike B) hang
A) 200 DU B) rest

Every 7 mins x 5 sets
2 rope climb
20 box jump step down
20 push ups on box
20 dumbell burpee 2x 22,5/15kg
200m run
Remaining time is rest!