5000m
Sotul MCT 2020 karsintalaji
40+

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5x

3min AMRAP

400m Run
ME Double unders

Rest 2min between sets

Score: Total amount of double unders

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WARM-UP:

800-1200m run

Then,

EMOM9

1: Rope jump
2: 30/30s calf stretch
3: 30/30s half kneeling hamstring stretch

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Push press 1x4

Eilinen/

Peruskunto hölökkä 50 minuuttia.
Peruskunto fillari 70 minuuttia.

• 2min. Row/Bike/Run/Ski

• 1 rnd:
  5+5 Up & down dog
  5+5 Spider lunge w/ twist
  45s. Shoulder rotations w/ stick

• 1 min. Row/Bike/Run/Ski

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

DELOAD week

Warm up w/ DU´s (technique)

HS / HSPU Skills
4 x 3-6 Tempo HSPU

You Go I Go 2 rounds:
400m run (easy)
6-10 T2B
6-10 WallBall

For time:
1-2-3-4-5-6-7-8-9-10
Pushups
Shoulder presses

E2.5MOM x 4
20 GHD situps
40m FR KB carry 2x32kg

6 sets x 1 @ 85%
Start with bar 1cm off the ground, hold it there for 3sec