EILINEN tai

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

tai

kevyt tekniikkatreeni

Vapaa valinnaiset lämmöt

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MUSCLE SNATCH
5x3@kevyt pal 2min

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MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

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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)

AMRAP 13 min
21-15-9 Clean + Box Jump
Then
42-30-18 Wall Ball + Shuttle Run 6 m

1. Takakyykky 10
2. T2b 10
3. Hspu 10
4. Russian twist 20
5. Pull up 10
6. Db snatch 8+8
7. Burpee 10
8. Rest 1min

For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

AMRAP 15
Teams of two

30 cal erg
40 DB squat
30 cal erg
40 DB hang C&J
30 cal erg
40 DB box step over
30 cal erg
40 one arm devil's press

BTN standing

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees