Perhosleukoja & vetävää voimaa sekä corea assareina 💪🏼

Teams of four:

10*2,5min rounds
10synchro burpee
Remainibg time max cal row

TTB

A) 3rds of:
10-12 abmat kip swing
12-15 lay down toes to rig

B) w partner: 3 rounds (for quality)
Hanging hollow press down 6-12
”Ttb tension” (box assisted arch to ttb) 5-10

C) kipping ttb / kipping leg raise practice

Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

Skills

Handstand Walk ( piruetes, turn around.... )

15 minutes.

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches

AMRAP20 in groups of 3, YGIG, divide reps evenly:
30 power clean
30 stoh
30 box get up
45 cal row
-rest 1 min after each round-

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

Find a technically solid weight for the following complex:

snatch pull - hang power snatch - power snatch

EMOM 20
1) C2 15 cal
2) Pistol Sq 4+4
3) DU 50
4) HSPU 5
5 min rest
EMOM 20
1) Rope 1-2
2) SKi erg 10 cal
3) Bar Facin Burbee 10
4) Hang DB Snatch 5+5 @16 kg

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine