90 min
Warm up for 10 min

1.Conditioning
Row progression, workout 2
2 rounds:
4 min Row @ 20 SPM
3 min Row @ 22 SPM
2 min Row @ 24 SPM
Rest 5 minutes
Avg. paces: 2.10.7, 2.08.2, total 2.09.5

2.Aerobic work
Bike for 40 min
PK 2
2.25/1000 m

2 Rounds

2 min AMRAP
10 toes to bar
10 kb swing 32/24

1min REST

2 min AMRAP
one arm devils press 22.5/15

1min REST

95 min
Warm up for 15 min

1.WL
A. Every 90 s. x 5
2 Muscle snatch + 2 Snatch balance
x 55-65 %
- 30 kg

Rest 3

B. Every 90 s. x 5
2 x 1+1 Power clean into push jerk
x 65-70 % or power clean 1 RM
- 45 kg

2.Conditioning
EMOM20:
1) 2-3 BMU
2) 6 power snatch - 25 kg
3) 10 cal bike
4) 40 DU

45 min
90 s. run/60 s. walk
6.4 km, 7.08 min/km
HR 127/161

90 min
Aerobic work
For 90 min:
10 min bike/row
40 DU
6 strict pull up
8 push up
10 cossack squat
12 v-up
14 air squat

HR 143/171

50 cal Air Assault Bike For Time
Timecap 03:00 min

Back squat 3x5@heavy weight ca 80%
+
For time:
12-9-6-3
Db Devil press
Db box step overs

Lepoja!

"Deload". eli kyykky, pystäri ja tempaus on ohjelmassa, muut päivät huoltavia tapahtumia!

Back squat
3x1
1x10

Heavy kettlebell high swing
100 reps for (quality) time

Use triple extension both in swing AND catch.
This workout should not hurt your back but burn your CALVES and forearms!